They are shown in every fitness magazine from Men’s Health to Cosmo as the “ULTIMATE LEG SHAPER” exercise. It is the almighty lunge and we have heard many wonderful things about the benefits of this exercise, but also some of the harsh side affects. After doing some research and examining the exercise from a Kinesiology viewpoint you can see that it works your thighs and hips extremely well and if performed properly will actually strengthen, not damage, the knees. On the flip side, if performed improperly, you run the risk of doing permanent damage to the ligaments around the knee. So let’s go over how to do this right.

• Start with a staggered stance and your weight centered over the middle of your body. Keep your head and shoulders up tall and do not slouch forward.
• Bend your legs and lower your back knee until it is only 1-2 inches from the floor and return to the upright position.
• Keep your weight centered over your body and do not slouch forward.
• Breathe out as your lower your body and breathe in as you return to the starting position.
• Keep your back and front foot facing forward at all times. (Bending your back foot in, or out, can lead to damage of the ligaments around the knee.)
• NEVER extend your front knee past your toes. This is the most common mistake that causes knee injury. Especially in individuals that add weight to the exercise like holding dumbbells while lunging.
• Use slow and controlled movements and start in a doorway at first so that you can use the door jam to keep your balance.
• Be sure to have stretched thoroughly before performing the exercise.

This exercise is one of my favorites. As an avid rollerblader I need strong knee and hip stabilization. I also had to deal with a rugby injury that had injured my ACL so that I never thought I could run without pain again. I started doing lunges every other day about 10 repetitions on each leg. The burn was immense and I was amazed when I didn’t have any knee pain after word. After about a month of exercising regularly I can now do 30 lunges with each leg and run long distances with absolutely no pain. Do the movement right and it can work miracles.

If you are curious about how to put together a good home workout then check out an online fitness program that I helped design and use everyday. It’s perfect for the stay at home mom or the marathon runner looking to help stabilize his knee joints. Check it out at www.therpmsystem.com and try it free by using the code: 376255532

As always if you ever have any questions shoot me an email at jdidlott<at>therpmsystem.com

We live in a wonderfully adverse world filled with people of all different colors, languages, and shapes. With this adversity comes the need for many things to be customized. If you speak Spanish it would be tough for you to converse with someone who only spoke French. We also buy clothes that will best fit our varying body types. So in saying all of that it seems only practical that our diet and exercise routines should reflect what is best for our specific body type.

Before we figure out what type of body shape you are I’d like to go over the 2 main types of fat stored in the human body. Understanding this will help you understand why certain body shapes are more prone to certain diseases than others.

1. Subcutaneous Fat: This fat is situated between the skin and the muscle. It is the culprit for you not getting that 6 pack you’ve always wanted.
2. Visceral Fat: This fat is located behind the muscles of the torso and covers the organs. If you have an excessive amount of fat it can cause stomach distention and firming. (not the good kind of firming) This type of fat is linked to higher risk of heart disease because of its location. It literally hangs all over the heart, liver, pancreas, etc…

Now to transfer that into body shape types would be to say there are people who are apples and people who are pears.. Here’s how you can spend 10 seconds to see which one you are.

• Apples: are typically larger around the midsection with very limited fat on the arms and legs. AKA the “Beer Belly.” This type of body shape is at a much higher risk of heart disease since it is primarily composed of visceral fat.
• Pears: have smaller waists in comparison to their hips and legs. This body shape is composed mainly of subcutaneous fat and is of a much less risk of heart disease than apples.
• Banana: If you are skinny all over then you may not make a connection between the shapes above. The truth is that most banana’s, if they ever put on any weight, are apples.

Now that you know what body shape you are then it’s time to figure out what kind of diet and exercise you should be doing to help keep you in shape.

If you are an Apple then you have to be careful on the amount of simple sugars that you intake. Simple sugars are those found in fruits, candy, non-whole grain breads, alcohol, pasta’s, etc… Now I’m not suggesting that you go on a NO-carb diet but look into healthy alternatives like the South Beach and focus on veggies and lean meats. For your exercise program you will need to really hone in on cardiovascular training and keep your intensity at a rate in which you can keep up the activity for at least 30 minutes. Do total body strength training 2-3 days a week and cardio 4-5 days a week.

If you are a pear then focus on the amount of simple sugars and saturated fats that you are in-taking. You diet should be composed of, similarly to the apples, lots of vegetables and lean meats. Now the difference is that for apples you HAVE to stay away from those sweets and for pears you HAVE to stay away from those saturated fats. Pears should focus on putting on plenty of Lean Body Mass through weight training and a solid cardiovascular program. I suggest strength training 3-4 days a week alternating between lower and upper body (or push and pull muscles) and cardiovascular training 4 days a week using interval training. An example of interval training would be running lightly on a treadmill for 2 minutes then cranking up the intensity and running hard for 1 minute, then slowing it back down to a slow jog for 2 more minutes. Alternate back and forth until 30 minutes is up.

Understanding what type of diet and exercise your body needs is a critical component to being successful on a fitness regiment. It’s difficult to give you any real customized information without talking to you individually and I hope that the information above will at least give you an idea of what you should be doing.

If you would like to try out a 100% customizable at home online workout system that I designed and use everyday then visit www.therpmsystem.com and put in the code: 376255532 to try it free for 1 week.

If you have any questions be sure to email me at justin<at>therpmsystem.com

Staying hydrated is one of the most important things we can do for our body. In a world of coffee, Gatorade, and soda it’s often easy to skip drinking straight water. We justify it by saying that there is water in the liquids we drink and that should cover it. I mean as long as

I’m not thirsty then everything is fine, right?

Actually, if you become thirsty then your already dehydrated!!! You need to make sure that you are drinking plenty of water throughout the day to make sure that you are not putting your body into a stress mode.

So your wondering, “How much water do I need?” The answer is not as exact as easy as saying 8 glasses a day. Sure you could shoot from the hip like that but if you’re a 120 pound 18 year old woman or a 350 pound 35 year old male, you may start to think that different

quantities may be more appropriate for your particular size. The way that I use with my clients is a very simple math problem:
Body Weight / 2 = Amount of water (in oz) needed daily

This equation will work for all individuals who are not anorexic or morbidly obese. Rule of thumb is that no matter how small you are try to drink at least 60 oz a day and no matter how

big you are do not drink more than 500 oz a day.

Here are some tips to help you get the appropriate amount of water everyday.

1. Drink at least 12 oz of water before every meal: If you are eating 4-6 small meals a day then doing this will make sure that you are getting at least 48-72 oz of water without even thinking about it.
2. Carry a water bottle… EVERYWHERE! With the invention of the carabiner we have found a way to clip just about anything onto our bodies. I cannot leave home without a water bottle on my side. This will help limit your temptation to by high calorie drinks and also help cut back on the amount of plastic bottles you use.

1. Leave the Zero Calorie mix powders out of the equation: Using artificial sweeteners can harm your bodies delicate digestive system. Things like aspartame are chemically changed into formaldehyde in the body and long term damage is still widely unknown. If you need water with some sort of taste then look for some lime or lemon juice to add. This will give it some taste without tainting it’s benefits to the body.
2. The bowl doesn’t lie: I know it’s not the most popular thing to talk about but examining your urine after you go to the bathroom can tell you a lot about how hydrated you are. If it is bright yellow then you are already dehydrated and need to increase your daily water intake. Clear to mild yellow is the optimal color and you should experience at least 4-8 No. 1 breaks throughout the day. Important side not is that some medication and vitamins can cause a yellowing of the urine. This is due to your body getting rid of all the minerals/vitamins that cannot be absorbed.
3. Don’t guzzle your water: Doing this can dilute the amount of sodium in your body causing an electrolyte imbalance. This is why athletes drink things like Gatorade, with water, while working at high intensities. Even if your a little behind on your water intake at the end of the day try to drink 30-40 oz of water broken down over the course of an hour instead of all at once. This will also cut down on the instances of running to the bathroom at 2 am.
4. Adjust your intake as needed: Coffee, tea, and alcohol are called diuretics and cause your body to expel water more frequently. If you drink 1-2 cups of these beverages a day then increase your water intake by 15-30 oz.

I know that many of us are caught in a rut of feeling that we NEED certain beverages like diet coke or coffee in the morning. The truth is that caffeine laced products are addicting and need to be used in moderation. Try to remember that you can retrain your taste buds to enjoy water as long as you keep the right mindset.

Being properly hydrated will increase your metabolism, ease some types of joint pain, increase skin elasticity, and help you live a longer and happier life.

If  you have any questions on proper hydration or anything else then shoot me an email at jdidlott@therpmsystem.com and I’d be more than happy to help out.

If you are interested in starting an overall wellness program then you can try the one that I have designed and use everyday by going to www.therpmsystem.com and entering the code: 346976698 to try it absolutely free for one week. Good luck and have a healthy day.

Muscles are truly a fascinating bodily tissue. They can exert an amazing amount of force in a fraction of a second, they can be strengthened or stretched in order to become specialized to specific activities or movements, and are basically at our beckoning call. Now what you do with all this power is up to you, but in order to get the most out of your muscles you’ll need to have some basic knowledge as to how they work.

1.) Muscle Contraction is the primary function of your muscles and is what gives you the ability to move. You see this clearly when you do a bicep curl and that little bump forms on your upper arm. Believe it or not, that is one of 3 basic types of contractions that your muscles can perform. So here is the contraction types and what they are best for.

• Concentric Contraction is where a muscle shortens, just like what your bicep does during a curl. Performing this movement can help build overall Strength of that muscle.
• Eccentric Contraction is the opposite of concentric. That is, the ability for a muscle to lengthen in a slow and controlled manner. This is also where most of the micro tears in your muscle fibers happen. (Sounds bad but it doesn’t have to be. I’ll explain why if you continue reading.)This type of contraction is more linked to building muscle Hypertrophy (Which means size). Do not get strength and size confused as they do not necessarily mean the same thing. Granted a large muscle is a strong one but a small muscle can be a powerful one as well.
• Isometric Contraction or a muscles ability to hold a position without any movement. If you’ve been keeping up with my blog, a good example of an isometric move is the wall sit or plank (shown on my 15 minute office workout). This type of contraction is good for building Strength at a specific position. For example if your a downhill skier it would be smart for you to do a squat and hold the position similar as to what you would perform while competing. By practicing this type of movement often you can train your legs to be excellent at holding that position for long periods of time without fatiguing.

2.) Why do I get Sore? Many people have been told that the soreness you experience the day (or few days) after a workout is due to a buildup of lactic acid. This is an older method of thought and we have actually proved otherwise. What actually happens is micro-tears in individual muscle fibers, caused by eccentric contractions, lead to inflammation, tenderness, and a constant dull pain.

Here’s an example to help you imagine this: Think of your arm as a guitar with 100’s of strings. When your are playing your guitar (exercising) many of those strings may break but not enough to stop you from playing since there are 100’s more that will be able to take up the slack. When you are finished there are dozens of strings that need to get repaired. This may take a while and will cause some slight inflammation and pain but it’s all part of how your body functions. Once your body has repaired those broken strings they will come back stronger and a little larger than before. Now if you pull too many strings you’ll experience what we call a torn or pulled muscle. These are never fun but just ice it and leave it alone for 9-12 days to recover.

3.) How Can I Develop My Body To Make It Look Exactly How I Want It Too? A lot of muscle size and shape is determined by genetics. Some of us have big legs others have chicken legs. So to some extent you cannot control what type of body your parents gave you. Don’t call them up and curse them for knocked knees just yet since you can do plenty of things to give yourself the best body possible. Focus on what you want to improve and alternate days where you use high and low repetitions. It also helps to work muscles at different angles by using different exercises often. Depending on what you wanted I could spill out a detailed plan but it may not work for everyone. So instead try out a completely customized fitness system that I have designed and use every day. Go to www.therpmsystem.com and type in the code: 346976698 to try it risk free for 1 week. 

I know I’ve just thrown a lot of information your way and it may take some time to process. There is so much more behind how the muscles work together, but I’ll save that for another time. If you have any questions or think I may have missed something important please shoot me an email and I’d love to help you any way that I can.

Justin Didlott

jdidlott@therpmsystem.com

If your looking to get into shape then consistency is your best bet. Try this simple 3 exercise routine in your office with no equipment. Great way to breakup that afternoon grogginess.

Pushup

Try to perform 3 sets of 15 pushups with only 45 seconds rest in between each set. If the full body pushup (Shown above) is too difficult then refer to the Modified Version (Shown Below)

Modified Pushup

The Wall Sit

This next move is used to strengthen the leg muscles. Make sure your on a sturdy wall and hold the suspended seated position for 3 sets lasting 45 seconds each. Only allow 45 seconds rest in between each set and get ready, this exercise makes your legs burn like fire.

The Plank

This last move is an excellent way to strengthen your core. Make sure your back is flat during the entire exercise. Perform 3 sets lasting 30 seconds each. (Time will vary with your current physical condition) Only allow 45 seconds rest in between each set and get ready, you only thought the wall sits were tough.

This program can be performed in about 15 minutes and can be done every day. (Unless you experience muscle soreness the following day. If that is the case space the workout over every other day.) This will be much more effective than a cup of afternoon coffee and will increase your strength and metabolism.

To try your own personal program you can use my system for at home, office, anywhere. Go to www.therpmsystem.com and put in the code: 346976698

If you have any questions shoot me an email I’m always available to help out.

Justin

jdidlott@therpmsystem.com

Many of us strive to get the same results we see on The Biggest Loser or when Oprah feels like dieting. We’ve read 100’s of articles on “EXACTLY” what we should be doing this month to get that ripped, sliced, and shredded body. Whether it’s installing a stripper pole in the bedroom or buying a treadmill for extra hanger space, most of it doesn’t seem to get the job done. For most people it’s not a matter of time (Despite what we tell ourselves) it’s a matter of motivation or enjoyment. Exercise is like building a campfire. Many of us dump on the gasoline light a match and burn out in no time. Instead use a slower, more mediated approach. Here are some tips to starting your routine.

1.) Set Realistic Goals How many times have you watched Coyote Ugly or 300 and said, “I’m going to get into that kind of shape… starting tomorrow.” Don’t set huge goals that may be a little out of reach at the beginning. Start by picking a slightly smaller pant size, 1/2 inch loss around your waist, or the ability to jog 1 mile without doubling over and gasping for air.

2.) Be Nice but Not Easy Many of us are WAY too hard on ourselves. If we slip up and eat a twinkie we’ll be calling ourselves names for days and eventually just give up. Be reasonable and set punishments for straying from your program but let’s make sure that they aren’t in the form of 40 lashings. Here’s an idea on how to set this up: If you ate a doughnut over the weekend that you know has added extra calories then assign yourself 15 extra minutes on the stairmaster or do 50 extra pushups throughout the week. This will help burn off the extra calories and you’ll have a more positive outlook while speeding up your progress.

3.) K.I.S. (Keep It Simple) Stop trying to combine everything that you see in Cosmo, Women’s Health, Body Builder.com, etc… and stick to the basics. If you want to see some good old fashioned routines then youtube Jack Lalanne. The best fitness moves are the most simple. As always you can try an awesome at home program that I have designed and use by clicking here and using the code:346976698

4.) Habits Last, Fads Don’t If you’re using a system that works for you then stick with it. Too many people start on one program then hopscotch to the next newest thing. I know that the cookie diet sounds great, but unless your 3 foot tall, live on sesame street, and don’t have to worry about cavities then it may not be the right diet for you. 

5.) Never Give Up I know that fitness isn’t easy for most and it’s much easier to just quit. Very few people love getting up at 5:30 to go for a morning jog and I’ve met only a handful of people who actually like doing pushups and lunges. The truth is that you have to learn to love it. Like anything, once you start to see progress everything becomes a little easier. Pick a goal and stick to your guns. Give it 6 weeks and if you don’t see any progress then try something else.

If you are curious about which program may be a good fit for you then shoot me an email and I’d love to help you out. I’ve read about many of the different programs and have used several myself so between the two of us we can get you pointed in the right direction.

Good Luck,

Justin

jdidlott@therpmsystem.com

If your like me then you may find your mood sways from day to day. Many of us our in jobs that we may not like or are going through personal trials that challenge us to go through different mindsets throughout each day. Whether we miss out on a few hours of sleep or someone at the office is talking behind your back, something is always challenging our ability to remain positive.

Now when I say being positive I don’t actually mean being an optimist. (At least not all the time) I have found that optimists sometimes live in an alternate reality where no matter what happens there will be warm cookies and hugs after everything is settled. God Bless the optimists but I tend to lean more to an optimistic realist. If your in this category you tend to live more in the now, analyze what is going on right in front of you, and do your best to produce a positive outcome. That doesn’t mean that you will always be successful but at least you’ll give it your best shot.

Now here a couple tips so that you can work on creating a positive attitude:

1.) Think positive thoughts I know it’s cliche but you’ve got to know it works. Visualize situations so that they have a positive outcome and be prepared that even if they do not turn out exactly like you want you can maintain control over your own attitude.

2.) Don’t get too close to situations ultimately outside of your control For example, if someone cuts you off on your way to work don’t let it get you into a tizzy. Take a few deep breath’s, cage your bird, and let it go. Don’t let their lack courtesy ruin your attitude.

3.) Eat and Drink your recommended amounts The power of food goes a long way. Stay healthy with lots of fruits and veggies. They help your body maintain appropriate hormonal function which keeps you happy.

4.) Sleep 6-8 hours I know it’s tough for most due to the 160 channels we get in HD but give it your best shot.

5.) Workout You need at least 3 days of strength training and 5 days of cardiovascular training to be in optimal health. It only takes 20 minutes to get in an effective workout. Click here for your own customized workout and use the code: 346976698 to use the system free for 1 week.

6.) Make time for you everyday whether you are an avid reader, baker,  fisherman or model airplane builder, be sure to give yourself some time everyday. 20 minutes of quality YOU time can make a world of difference in your attitude.

7.) Let it out Don’t be afraid to stick your head in a pillow and scream. Take a kick boxing class, start chopping wood, or play American gladiators on your Wii. You’ll find that the more you let your anger out physically, the happier you are emotionally.

8.) Be involved Having an involvement in your community, church, or social groups can be extremely helpful in stimulating those happy hormones. Be sure to surround yourself with people that you enjoy being around.

9.) Laugh Life is too short to be serious all the time.

10.) Be a kid Think back to a time before the load of responsibility was put on your shoulders. You didn’t worry about that 2 o’clock meeting or your broken washing machine. Spend at least a few hours a week letting loose of responsibility. Dance around the house in your socks to The Beach Boys. (just make sure the blinds are down ;-)

It’s tough to be positive all of the time. Life is a roller coaster. Sometimes your in a valley and it seems like it takes forever to climb that hill. Just remember that is what makes life so great. Without trials and tribulations life would be meaningless. No matter what the burden on your shoulders keep on going. Don’t stop and you’ll be all the better for it.

If you have any issues you would like to discuss or questions feel free to shoot me an email at jdidlott@therpmsystem.com I’d love to help.

In the exercise world, everything is about the core nowadays. Many people associate core by meaning the 6 pack ab muscle and the lower back muscles. In truth there are 29 different muscles that make up the core. Some run vertical, some run horizontal, and others run at different diagonal directions. Every one of the muscles are needed in one movement or another yet they almost always all work together throughout your daily movements. The most common mistake when working the core is what we call a saggital plane concentration. The saggital plane will entail all the exercises like situps and back hyperextensions where you are squeezing forward or backward.

When you focus on exercises that are in a limited range of motion then you leave out most of the muscles that are required for twisting and bending. It is best to incorporate exercises that require you to do cross body movements as well as exercises that incorporate all the muscles of your core like a Plank exercise (shown below)

There are hundreds of exercises that can challenge your core in different ways. Keep your core guessing and lay off the crunches and situps if you want to truly develop a beautiful mid-section.

Looking for some more fun exercises or have any questions feel free to email me at jdidlott@therpmsystem.com and I’d be more than happy to help.

In an earlier post I mentioned how exercises that isolate a single muscle are not a necessary component of a good exercise routine. I still believe this, but I will elaborate and explain why they can still serve a purpose in your exercise program.

The human body is very complex and different body shapes may be more or less prone to have imbalances. I tend to have very tight hamstrings, despite daily stretching, and an exaggerated curvature of the lower back. So that means genetically, I am more prone to lower back problems. So to go against the grain of genetics I can use isolation exercises to assist me in creating a more balanced body. So if your like me and are setup for imbalances, then isolation exercises are perfect for you. (If you know which ones to use.) They can also help if you have an injury. The most common is an injury to the shoulder or Rotator Cuff. This is usually caused by doing overhead movements, lifting too much weight, or having poor technique. If you lay off the upper body exercises and do some light, rotator cuff isolation exercises, you can begin to strengthen that muscle and fix the issue.

If you have any questions or are trying to correct a muscle imbalance and need some pointers then shoot me an email at jdidlott@therpmsystem.com and I’d love to help.

Everybody has preferences on just about everything. Whether you are a meat and potatoes kinda guy or you’d be more partial to a spinach salad, the truth of the matter is that you know what you like. This holds true in exercise as well. I myself am a puller in my upper body and a pusher in my lower. If your scrathing your head a little that’s ok I’ll go over what I mean. A push exercise is any movement that requires an extremety (arm or leg) to extend so that when you do the pushup, as shown above, you apply the force on the extending part of the motion. The reverse is true when referring to a pulling motion. Here’s where the dilemma starts to come into play. If your like most people you’ll stick to what you know and like. If your good at bench pressing 400 pounds and find yourself struggling to perform 2 pullups, then you may be setting yourself up for some serious muscle imbalances. This is most noticable between the quadricep and hamstring muscles of your upper thigh. The pusher is the front of the thigh (quadriceps) and the puller is the back of the thigh (hamstrings). As we walk, climb stairs, or jump for joy we focus on using the quadricep muscle. It is usually the strongest muscle of the body and often beats up on the hamstrings. This imbalance of strength can lead to knee, hip, and back problems. (Yes weak or tight hamstrings are often the cause of these ailments.) The solution is a simple well rounded workout and stretching program that gives the hamstrings a chance to shine. Yes the hamstrings are painful to workout sometimes (especially if they haven’t been used in a while) but take it easy at first and slowly build their strength.

You’ll see me talk about muscle imbalances in almost every blog. I’ve made it a personal mission to find and fix these trouble makers before they make you miserable. The whole reason for this post is to make sure that you understand that even though you prefer one exercise type over another does not mean that you should focus on it. In fact you should focus on what you are most weak at to create a zen like harmony in your body.

I always love to hear from you so shoot me an email at jdidlott@therpmsystem.com