Getting your body back for summer, Part 2

Volume 1, Number 34 | The Weekly Newspaper of Chelsea | May 11 - 17, 2007

Health & Fitness

By Greg Rothman, M.S. P.T.

I mentioned in last week’s column that each spring, people tell me how their New Year’s resolutions fell through sometime in February and ask if it’s too late to get in shape for summer. Rest assured that it’s not too late. This is the second in a series of four columns designed to help you fit into your swimsuit soon with a time-compressed workout program, even if you’ve been a couch potato since winter. (To read last week’s column, visit www.chelseanow.com/cn_33/gettingyourbody.html.)

If you’ve gotten started on the nutrition and cardio suggestions that I made last week, you’ll probably notice two things happening right now: First, you have more energy and your energy level throughout the day is more consistent (no more nodding off at your desk at four in the afternoon). Second, you’re getting hungry sooner after eating than you are used to—a sign that your metabolism is speeding up and you’re burning more calories.

Whether your goal is to look (and feel) good in that bikini or box-cut in four, eight or 12 weeks, the next step in transforming your body is to add some lean muscle to further stoke your metabolism. This can only be accomplished through a solid strength-training program.

Since your body will progress toward a given goal for only a finite period of time before it plateaus, any successful training program will incorporate ‘phases,’ whereby you maximize progress in one area before moving on to the next. The amount of time you’ll spend in each phase depends on your time horizon (four, eight or 12 weeks). Since all of these options present time constraints, to simplify matters, the program I’ll outline here has two phases (whereas most of my programs have three) and will be completed in eight weeks. (If your time horizon is shorter, say four weeks, do two two-week phases; if it’s 12 weeks, do two six-week phases.)

Phase I is all about strength and adding lean muscle. To make progress toward your goals, you should stick to two concepts I’ve discussed in past columns: Maximum intensity and progressive resistance. If you didn’t read those columns or you need a ‘primer,’ read the following article on my Website: www.empowerfitnessnyc.com/foundations_of_training.

These workouts exercise the entire body—incorporating all major muscle groups—and are performed three times each week on nonconsecutive days. I’ve chosen some of the most basic and effective exercises for maximum efficiency, meaning these exercises should give you big results in little time. If you don’t know how to correctly perform these exercises, it is best to ask a qualified professional for help.

The exercises are: (1) Squat, (2) Chest Press, (3) One-Arm Row, (4) Overhead Press, (5) Biceps Curl, (6) Lying Triceps Press and (7) PhysioBall Crunch. All exercises are done with dumbbells, although the squat will be more effective with a barbell for stronger, more experienced exercisers.

In week one, do one set of 20 repetitions of all exercises in order, resting one minute between sets; follow with 15 minutes of cardio. In week two, do two sets of 15 repetitions of each exercise in order, resting one minute between sets; follow with 20 minutes of cardio. In weeks three and four, perform three sets of 10 repetitions of the following exercises as ‘supersets’ (pairs of exercises with no rest between each exercise in the pair): (1) and (4), (2) and (3), (5) and (6). Do three supersets each with one minute between supersets. Follow this with three sets of exercise (7), followed by 25 minutes of cardio. NOTE: Warm up with five to 10 minutes of cardio before beginning your strength-training, and cool down with some gentle stretches following each workout.

On three of the days you are not doing your strength workout, perform the following durations of cardio exercise, not including a five minute warm-up and cool-down. Week one: 15 minutes. Week two: 20 minutes. Weeks three and four: 25 minutes. Take one day of rest each week, and continue to give your body the optimal fuel (food) it needs, as I’ve discussed in past columns and which can be found on my Website at: www.empowerfitnessnyc.com/diet_nutrition.html.

Following these workouts as outlined, you’ll begin to feel stronger in no time. Note that you’re not likely to lose much weight in this first phase, because the weight you’ll lose in fat will be replaced by denser, lean muscle; the average person will see results (in the mirror and in how clothing fits) within three to four weeks. Next week, I’ll outline Phase II and suggest some changes to your nutrition that will help your body release fat.

NOTE: Undertaking any exercise program involves inherent risk. The advice given here is for healthy individuals who are free of injury and musculoskeletal problems. Anyone embarking on a new exercise program should consult their physician.

Greg Rothman, M.S. P.T., is the owner of emPower Fitness Studios (emPowerFitnessNYC.com). He received his masters degree in physical therapy from Columbia University and has 15 years’ experience in the rehabilitation and fitness fields, most recently as the personal training manager and top-level trainer for Equinox Fitness Clubs in New York City. SEND YOUR QUESTIONS about nutrition, fitness and sports injuries/rehabilitation to Greg at emPowerFitness@aol.com.