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

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

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.

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