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Believe it or not all weight lifting exercises are not created equal. Choosing the right ones can make or break your workout program.  When designing a workout program try to focus on lifts that use multiple muscle groups and involve a few different joints. Below are 5 exercises that should be included in every workout program. If yours is lacking any one consider revising your program.

1. Deadlift
2. Squat (and variations)
3. Chins/or Dumbbell Rows
4. Bench Press
5. Military Press

Design your program around the lifts (and variations) listed above, be consistent, and put a little effort into your workouts and you’re gonna see results.

Everyone pays attention to their training schedule, but few give any thought to their recovery days. Truthfully, the recovery days are when fitness levels increase. Some famous coaches even go so far as to say that recovery is the most neglected part of training. Without proper recovery our muscles never get a chance to fully rebuild. If you keep training only partially recovered, you’ll never experience the results you want.

My Mtn bike ride yesterday was pretty taxing. It was like a series of constant, repeating efforts. Since I have not been doing many long bike rides this year I felt I needed to take today as a recovery day. As a result, I know I’ll come into tomorrow’s workout feeling fresh and strong.

The kids and I did go visit my mom today. It made her day to get to spend some time with her grandkids. It was also good for my wife. We let her sleep in this morning & have a few free hours while we visited my mom.

Bob Breland is an amazing man. A few years ago Bob lost his only son, his eyesight and his ability to walk in a car accident. Even though his life is forever changed, Bob never looks back. He is determined to master the new challenges life has given him.

I have been training Bob for several years now & continue to be amazed at his determination and willingness to try new things. He always comes to his workouts with a very positive and upbeat attitude. His quite, but intense desire to improve seems to be contagious. No matter how hard he’s working he’s always willing to share a joke or kind word .

After being around Bob’s great attitude and outlook on life I sometimes wonder; I am there to help him, or is he there to help me?

Need to drop some body fat for that trip to the beach? Many people mindlessly follow traditional fat loss methods only to end up weak, tired, and frustrated. Losing body fat takes a plan. A good fat loss plan consists of several components. First, you’ve got to follow a sound nutrition program. Not just any old fad diet will do, You need to consistently follow a nutrition plan that promotes fat loss. Second, you’ve got to weight train at least 3 times per week. Perform workouts that get the metabolism going and promote and preserve lean mass. Next, you’ve got to do interval based workouts. Short and hard workouts that burn calories and preserve lean mass. The last  component consists of aerobic activities that just burn calories. This last component is the least important and should only be done by people that have more than 5-6 hours per week to train.

There you have it, the components of a good fat loss program. Hopefully I’ve left you with a few questions on how to best set the plan up. I’ll leave you hanging here. Check back for part 2 when we discuss the factors that go into each individual aspect.

Time got away from me today. I realized it was getting close to 7pm & I still hadn’t worked out. Since I’ve been doing research on intervals, sprints and other high intensity workout methods, I thought I’d do something short & hard.

Hill Sprints!! Yes, 3 x 3 of hill sprints. Brutally hard & simple. Sprint up the hill, walk down & repeat. Throw in 3 x 20 push-ups and I was done. Total workout time was about 16 minutes.

I could feel the metabolism getting jacked up!!! Can’t wait to try it again.