Lose the fat around the…

If you live in the Atlanta area and are looking to lose fat and inches around the midsection, belly, hips, thighs, or any other body pat I can help.

Through bodyweight exercises, weight lifting , and some hard work I can help you get the body you want and have imagined.

Send you contact info to weightworkout@yahoo.ca to get the help you deserve.

Atlanta Personal Training For Fat Loss of the THIGHS, HIPS, and STOMACH

Nutrition tip of the Week

Mood Eating

Most people eat based on their mood and/or some subjective feelings of hunger. They don't eat based on what their bodies need. Think of it this way: you're about to take a long drive on a stretch of highway with no gas station. Do you fail to stop for gas before you hit the road because you're 'not in the mood?' Of course not. Think of eating in the same way. Eating fuels your metabolic engine. So it's time to start feeling like eating so that you can stop feeling like you're scrawny. by Dr. John Berardi

SEE ALSO: This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Monday, March 31, 2008

Workout and Make It Fun

Looking to lose weight but hate to run on the treadmill? Want to get get in shape for the summer but find the weight machine workout stale?

I am here to tell you that you can have fun, and reach your goals. Working out with a professional strength coach or personal trainer can add motivation, and fresh ideas into your workout.

It may be time to freshen things up again. Get a few friends together for a group workout. Together you can head to a local park and have a great workout. You can divide yourselves into teams and compete or just encourage each other.

You can still get a great workout but you have added something new to the mix making it different and more enjoyable. Take turns dragging a sled or doing some med ball circuits.

Mix things up to keep your body, and mind, fresh.

Atlanta area personal fitness coach that comes to you.
Weight Loss In the Atlanta area?

Contact me here

Tuesday, March 25, 2008

Presses For Building Shoulder Width and Explosive Power

Side-To-Side Barbell Shoulder Presses

If your shoulders need a change of pace...if standard barbell or dumbell presses
just aren't doing it for you anymore...you have GOT to try this exercise.
A simple change in how you hold and lift the bar will set your delts on FIRE!

If you're like me, shoulders are one of your toughest bodyparts to develop. So I've to develop effective ways to really hit my shoulders HARD and get the best results possible.

This exercise is one of my favorites for building strength and explosive power in the shoulders. I've found it to be VERY effective for hitting the lateral delts as well, which is critical for building shoulder width.

How To Do It:

To perform this exercise, you'll need a barbell and a power rack. That's it!

Instead of pressing the barbell from inside the rack, though, and taking a "traditional" grip on the bar, you will be standing OUTSIDE the rack on one side, facing in. You'll be pressing ONE END of the bar, using the other end as a pivot point.

** Don't worry! ** I'll have a link to pictures and video of this exercise in action at the end of the article so you'll know EXACTLY what you're doing before trying it out.

First, you'll need to set one of the safety rails up near the top of the rack - about forehead level is good. The other rail should be set at just about shoulder height.

Set an Olympic barbell across these rails so that it's sloping down to one side. Load the high end of the barbell with at least one weight plate (45 or 35 lbs) to counterbalance the end you'll be pressing.

Load the lower end of the bar with weight - start with a weight that is fairly light (if you can do dumbell presses with 50 lb dumbbells, start with just a 45 lb plate on the bar) until you get an idea of how the exercise works. THEN you can start adding plates. Also, be VERY sure you've got good collars on BOTH ends of the bar - you don't want any plates sliding off.

Now you're ready to start the exercise.

Stand at the low end of the bar (outside the rack) facing in towards the rack. Grip the end of the bar with both hands (not overlapping but butted up so they're right BESIDE each other on the end of the bar). One will be closer to the end than the other - you can switch that grip on the next set to keep things even.

Stand a little off to one side to start with here. When you do the exercise, you're basically going to be doing a press with one hand (using the other hand for guidance and balance), bringing the bar up and overhead then lowering it down on the other side. Then you'll repeat, going back over to the other side.

This is why I call it the "Side-To-Side Shoulder Press." You start with, for example, a left-hand one-arm press, bringing the bar overhead and across then performing a right-hand one-arm press. You go back and forth until you've done as many reps as you can.

When you're doing the press (especially at the bottom of the movement), be careful to use the other hand primarily for guidance and balance, NOT to try and pull up on the bar for help. That other shoulder will be in an awkward position to exert force and you don't want to risk injury.

If you want to REALLY finish off the shoulders (I like to do this on my last set), when you're done with the side-to-side movement, you can continue with a two-arm press directly to the front.


Overall, this exercise is an excellent alternative to barbell and dumbbell presses. It's a novel yet EXTREMELY functional shoulder exercise that has the potential to build excellent power and strength in the shoulders.

The positioning of the bar, the side-to-side movement and the fact that you're gripping on a MUCH thicker portion of the bar all contribute to the overall effectiveness of the exercise.

I think you're going to like it!

pictures and video of this exercise in action

Article By: Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 17 years. Nick is the author of a number of bodybuilding eBooks including "Muscle Explosion! 28 Days to Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "Muscle Explosion! 28 Days to Maximum Mass," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" He can be contacted at betteru@fitstep.com.

Atlanta area personal fitness coach that comes to you.
Weight Loss In the Atlanta area?

Contact me here

Thursday, March 20, 2008

Core training technique

Dumbell Crawling

Looking for an abominal exercise that will TRASH your entire core

in a way you've NEVER experienced before? This one will do it...
it's an exercise that hits not only your core but your
shoulders, back and chest as well!

I have to say, this is one of THE strangest abdominal exercises you'll ever see...but also one of THE most effective!

You're not going to be doing any crunching or twisting or squeezing. There are no machines involved...no need to even focus on contracting the core muscles.

Because once you start doing this exercise, your body will have NO CHOICE but to fire the abs HARD in order to do it!

For this exercise, all you need is a pair of dumbells and a floor. That's it!

The dumbells should be a moderate weight - something you'd use for sets of 5 reps on dumbell curls, perhaps. In the demo, I'm using 65 lb dumbells and those were a good weight for me.

This exercise is going to teach you what core strength and stability are REALLY all about! First, I'm going to explain how to do it, then I'll give you the full rundown on why it's so good.

How To Do It:

You'll need some open floor space for this exercise - preferably where you have about 10 to 15 feet of unobstructed space to move. Set the dumbells on the floor then get down in what looks like the top of a close-grip push-up position. Your hands will be on the handles of the dumbells and you'll be up on your toes (not kneeling). Try to visualize the "start" position that sprinters are in when they're about to take off out of the blocks - THIS is what the position looks like.

Now you're going to CRAWL forward in that position...move the LEFT dumbell forward a few inches and step your RIGHT foot forward a few inches.

It's definitely easier to "get" this one when you see it done on video (which, of course, I'll be posting a link to at the end of the article).

Basically, you're going to be crawling on the floor with your hands weighted by the dumbells. Crawl forward about 10 feet like this then stop and crawl BACKWARDS.

Sound easy? Think again...

Why This Exercise Is So Effective:

Dumbell crawling is a VERY effective core exercise because of the uneven tension you get through your core with every step forward you take.

Think of it this way...when you're lifting up your left hand (with the dumbell) and the right foot, what is supporting your body? The support is coming from your OTHER hand and foot. Your core is, in an instant, going from 4-point support to 2-point support and all the tension is going diagonally through your core. It doesn't seem like much when you're crawling without weight, but add a dumbell to the mix? You'll be singing a different tune...

In addition, while crawling, you're also supporting your bodyweight in a pike position, working the entire abdominal area isometrically (which means without movement - just acting to stabilize and brace your body position). It's a two-pronged attack on your core that will pay off BIG.

One of the great things about this exercise is that the strength you develop is EXTREMELY functional. Forget standing on a BOSU ball on one leg and catching a beanbag...THIS exercise will build functional power through the core.

The diagonal tension of crawling exactly mimics the natural diagonal tension that goes through the core when walking, running and jumping. Think of it as "force transfer" strength, meaning you'll be better able to transfer force through your core when moving (i.e. running, jumping, etc.).

Increasing strength in this very targeted way will have an IMMEDIATE and powerful carryover to sports performance.

And when you start moving BACKWARDS...you'll be in for a shock! It's actually quite a bit tougher moving backwards. The co-ordination can be a bit tricky but with practice, you should do fine.

When you're doing this exercise, start with a light to moderate weight but don't be afraid to increase the weight here. You may not feel it so much in the abs until you move up in weight. THAT is where the real benefits of the exercise will be felt.


If core strength and performance are important goals in your training, DEFINITELY give this exercise a try. As strange as it may look, it's actually EXTREMELY effective for working the core. In a nutshell, it's going to TRASH your abs!

see this exercise in action, in pictures and on video


Article By: Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 17 years. Nick is the author of a number of bodybuilding eBooks including "Muscle Explosion! 28 Days to Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "Muscle Explosion! 28 Days to Maximum Mass," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" He can be contacted at betteru@fitstep.com.

Atlanta area personal fitness coach that comes to you.
Weight Loss In the Atlanta area?

Contact me here

Saturday, March 15, 2008

Is Calorie-Counting Truly Necessary

It's something very few people
LIKE to do but is it something that everybody SHOULD
be doing to maximize fat-loss results?

And without further ado, the answer is yes...and no!

Allow me to explain...

Calorie-counting is one of those things that you either love or hate. You either feel like you HAVE to do it in order to get results or you feel like there's NO WAY you'll ever be caught dead doing it. It's rare you find somebody who sits on the middle ground in this one.

As most people know, in order to lose fat, you've got to have a caloric deficit, taking in fewer calories than you burn on a daily basis. No surprises there.

Now here's the thing...in order to consistently achieve that caloric deficit and lose fat, you must be AWARE of your calorie intake.

I believe the REAL question we should be asking here should not be "Is calorie-COUNTING necessary?" but "Is calorie-AWARENESS necessary?"

So if, in order to be aware of how many calories you're taking in, you need to specifically COUNT them (by weighing food and referencing food charts), then THAT will be what you have to do to get results.

And that is totally fine!

But if you've already GOT a good awareness of how many calories you're eating in a day and you know what you need to eat (or not eat) in order to achieve that caloric deficit, then calorie counting is NOT necessary for you.

The key here, again, is awareness.

You see, the big problem with not counting calories arises when a person THINKS they're aware of their caloric intake but they really are NOT.

It's a fact that most people dramatically under-report their caloric intake when they are asked to estimate how much they eat in a day. When they keep a food diary and have to write down every little thing that goes in their mouth, in some cases their TRUE caloric intake nearly DOUBLES.

So even if you don't want to count calories, it may be time for a quick compromise. It's a temporary calorie count/reality check!

If you're not losing fat right now and you feel like you're not really eating much, here's something you can try in order to test your "caloric awareness":

First, write down how many calories you THINK you're eating every day.

Now for the next full week, write down everything you eat. And I do mean EVERYTHING. Every little taste and every little snack. EVERYTHING. Just write down foods and portion sizes - don't try and look up how many calories each thing has and don't suddenly change your diet because you want to make yourself look good - just keep doing what you've been doing.

At the end of the week, go to a food chart and research everything you ate. Add it up and divide by 7. This will give you your average daily caloric intake.

If you're within a few hundred calories of your original estimation, congratulations! You've got good "calorie awareness!"

But if you're off by a significant margin, this will give you some VERY useful feedback on what you need to do to get fat loss rolling again.

So there's a vote FOR calorie counting...let's look at the other side of the coin.

And I'll be blunt here...calorie counting, no matter how careful you are, is simply NOT all that accurate.

Think of it this way...no two pieces of food are alike. When you buy a steak at the grocery store, they don't charge you per steak, they charge by the pound. And even when they charge by the pound, two steaks of the same cut can have DRAMATICALLY different composition - one could be lean and one could be fatty!

But if you look at a calorie chart, you'll see "3 oz sirloin steak - 100 calories"...or something to that effect.

So even if you weigh and chart every single piece of food you put in your mouth, you're STILL going to be off by a fair margin. That's just a fact.

And while how MUCH you eat has an impact on fat loss, WHEN you eat it and what foods you eat together makes a HUGE impact on your results. "Calories are calories" is true only up to a point.

For example, if you eat a big meal after a workout, most of that will get used for recovery purposes. But if you eat that same big meal late at night, nowhere near a workout, a good portion of that will just be stored as fat.

Another example is eating sugary carbs with fatty foods - the insulin response you get from sugary foods will jam that fat right into your fat cells with very little trouble!

So now that you have absolutely no idea WHAT the heck to do now, here's my step-by-step solution...

1. If you like to count calories and it gets you results...keep it up!

2. If you like to count calories but you're NOT getting results, either eat less or make sure you're writing down EVERYTHING you're eating AND are being as accurate as possible with your charting.

3. If you DON'T like to count calories and you ARE getting results...keep it up! Calorie counting is NOT necessary if you're aware of how many you're taking in AND you're getting results.

4. If you DON'T like to count calories and you're NOT getting results, it's time to take one week to count your calories and improve your caloric awareness. It's only a week and it'll give you a MUCH better idea of what you're actually taking in. This will pay off BIG in the long run because once you get a feel for your TRUE intake, you can very easily keep yourself honest and ADJUST on the fly.

To my mind, the bottom line is results. If you're NOT losing fat, then you're not getting the results you want...simple as that. Your approach should be focused on doing what you need to do to get those results.

Developing your caloric awareness is the key to long-term success with fat loss. And if you have to count calories to do it, then that's what you've gotta do!


"Metabolic Surge - Rapid Fat Loss" - By Nick Nilsson

"Burn The Fat - Feed The Muscle" - By Tom Venuto



Atlanta area personal fitness coach that comes to you.
Weight Loss In the Atlanta area?

Contact me here jason@inthegym.info

article by: Nick Nilsson betteru@fitstep.com

Monday, March 10, 2008

How is Your Core

Core training has become a popular word here in Atlanta and the fitness industry around North America. I do not have a problem with the attack on the core because it is so very important to both athletic performance and general health. The problem comes when trainers incorrectly apply core exercises. There is a big difference between 6 pack abs and a strong core. Just because you have a midsection worthy of the cover of a muscle magazine does not mean you have a strong healthy core.

Here are 4 basic exercises you can do to test your core. Plank, can you hold it for 2 minutes? Back extension, again can you hold for 2 minutes. Right and left side planks, we are looking for a 90 second hold.

Without a qualified personal trainer watching you cannot be sure all is well but you will get a good idea of your core strength with these simple tests. If you can not hold for the recommended time I suggest you take a second look at your core training.

Atlanta area personal fitness coach that comes to you.
Core Training In the Atlanta area?

Contact me here jason@inthegym.info

Sunday, March 9, 2008

TRX - Bodyweight Workouts

Fitness Anywhere

I can not say enough about the TRX system. You can get a great workout anywhere at anytime. There are hundreds of exercises to choose from and plenty of variation to accommodate different strength levels. Enjoy the clip as you see some of the exercises that you can do with your bodyweight and a TRX. Great for sport conditioning in football and golf, or as a tool to build muscle and lose fat.

Atlanta area personal fitness coach that comes to you.
In the Atlanta area?

The TRX a gym in a bag
Fitness Anywhere

Keep in Shape While Traveling


Spend a lot of time away from home but still want to
burn fat and build muscle? Discover some
of the best ways to keep your training on track while traveling.

Fitness Anywhere

If you've traveled for any length of time, you know how tough it can be to fit in a workout, eat right and continue to make progress (or even maintain what you've got!) when you're in and out of hotels and motels.

It seems the "fitness center" found in many hotels is a stationary bike without a seat and (if you're lucky) a battered multistation weight stack machine. Quite often, hotels have deals with local gyms to offer discounts or free passes but, if you're busy with other things, you may not have time to take advantage of these offers. You may even be staying in a place that has nothing at all for equipment!

So what DO you do when you're on the road and want to workout and eat right? This article will give you some practical advice on just how you can keep yourself in shape on the road. It covers training programs, nutritional advice and some sample exercises that require no specialized equipment except for what you can easily find in and around typical motel rooms or homes.


Quite honestly, it's tough to follow a set program when you're in unpredictable circumstances, as often happens when you don't know what equipment you'll have access to or even if you'll have a chance to train on any particular day.

The more planned-out-in-advance your travel schedule is, of course, the better you'll be able to follow a more set program. Here are some tips on how to schedule your training while traveling.

1. Every time you get a chance to do a workout, do a total-body workout. That way, if you don't get a chance again for a couple of days, at least you'll still have worked everything. And, even if you do get a chance and do end up working the whole body for several days in a row, you'll get great benefits from this training by giving your body a completely different stimulus than it's used to!

Here is a sample total body workout arrangement - take short rest periods to keep the training intense (e.g. 30 seconds to a minute between sets). The number of reps you get will depend on the exercise you use (some exercises and body positions will be tougher than others) but shoot for around 10 to 15 reps per set.

5 Sets of Chest, Back, Thighs
3 Sets Shoulders
2 Sets Biceps and Triceps
2 Sets Calves
3 Sets Abdominals

2. If you feel up to it, on days when you've been traveling for long periods, do some stretching to help loosen up. Your body is basically motionless for long periods when traveling and resistance training may not be all that productive after a long day on the road. Stretching is easily done, requires no equipment and will help relax you.


3. If you know you have a longer trip coming up, ramp your current training up to that date. What this means is that you want to start building up and working your body with increased sets and start using intensity techniques to move towards overtraining.

By doing this, by the time your trip comes along, your body will NEED the break and moving to infrequent bodyweight training will actually help your body recover and improve.

This strategy can also be applied if you travel very frequently for business. Before you leave on your trip, do a couple of extremely tough workouts in a row. While you're on the trip, do a couple of bodyweight workouts or focus on stretching, especially on shorter trips.

5. If your goal is to build muscle, I would still recommend using the total-body workout format but try to use more challenging exercise variations that only allow for 8 to 12 reps per set. Doing 50 push-ups isn't going to build muscle!

When it comes right down to it, it doesn't matter where you're training. As long as you're giving your body a strong training stimulus, you're going to be able to build muscle.


Eating while traveling can often be unpredictable. Depending on activities or schedules, you may not know when or where or what kind of foods you're going to be eating on any given day. Here are some tips to help keep your eating on track.

Most of these tips are just common sense, but it can be difficult to watch what you eat on the road and especially when you're out in a group. The key is to just do the best you can and don't stress yourself out worrying if you eat something that you didn't plan on. The stress of constantly worrying about it is worse than the effect of actually doing it!

1. Naturally, the more control you have over food choices, the better off you'll be. When you can choose, opt for healthier fare without fancy sauces and fatty toppings. Stick to less processed selections and do your best to stay away from fast food as much as possible.

2. If your room has a fridge, you can buy food from grocery stores and stock your fridge. If your room doesn't have a fridge, do the best you can with nonperishable items. Try to stick to foods that are non-processed like fruits, veggies, whole grains, etc.

3. Bring a protein supplement. This could be in the form of protein powders, Ready-To-Drink formulas or protein bars. While traveling, you'll probably find that it's tough to get protein without getting a lot of fat along with it (meat is often fatty cuts or swimming in sauce). Protein supplements help immensely - you have complete control over how much protein you get and what is in it this way.

4. Take your vitamins. At the very least, you should be taking a multivitamin and plenty of extra Vitamin C (to help keep your immune system strong, which is especially important when you're packed on a plane with others who may be ill).

5. If you know you'll have a meal where you won't have much choice as to what you must eat (it happens), try to schedule a workout immediately before it. This will minimize the impact of any not-so-healthy foods you eat and you won't feel like you have to say "no" to everything.

6. Make sure to eat breakfast - your best choice is something healthy that you bought at a grocery store--before you even leave your room. Quite a few of the restaurant breakfast choices consist of fried, greasy, sugary and enriched flour foods. Starting with a good breakfast will keep you alert and energized throughout the day.

7. If you're on a road trip and stopping for something to eat, try stopping at the grocery store instead of the McDonalds. It's a lot easier to grab something healthy there. If you must eat fast foods, try to stick to grilled items. Many places offer low-carb selections or salads. Low-carb wraps are healthier than white-flour buns.

8. Order food without sauce or dressing or ask for it on the side so that you can control what goes on your food.

9. If you're at a gathering and they serve snack foods, try to stick with nuts, fruits and veggies as much as possible (avoid the dips). As tasty as the cocktail weenies are, they have no nutritional value and are fatty.


In this section, I'm going to over exercises you can do for every major bodypart. The TRX training system is a great tool that you can take on the road to get a full body workout.

Fitness Anywhere

1. Push-up Variations:
- Regular Push-Ups (the normal push-up)
- Close Grip Push-Ups (hands shoulder-width apart)
- Kneeling Push-Ups
- Wall Push-Ups (standing up with your hands on wall, body at an angle)
- One Arm Push-Ups (set feet quite wide for balance)
- Feet On Chair/Bed Push-Ups (incline push-ups - increases difficulty)
- Between Two Beds/Chairs Push-Ups (hands on two objects so your range of motion is greater)
- Clapping Push-Ups - explode up and clap your hands between reps
- Luggage on Back Push-Ups (set your suitcase/bag on your back for resistance)

2. Dips
- Between Two Chairs (use the tops of the chair backs as dip handles)
- In a Countertop Corner (stand in the corner facing out and set your hands on either side of you - do a dip from there)

1. Pull-Up Rows
Lie underneath a solid object like a rail or table (not a table with only a center pedestal!). Pull yourself up underneath it like you're doing a rowing movement.

The Pull-Up Row

2. One Arm Suitcase Rows
These work best if you got a heavy suitcase. Use your luggage for resistance - go for strict form and squeeze your back hard as you do them.

3. Pull-Ups
If you can find something that is solid that you can hang from, you've got yourself a pull-up station.

4. Suitcase Knee Rows
For this exercise, you'll need a fairly large suitcase. Rest the suitcase end on your thigh - this end will act as the pivot point for the exercise, using the suitcase as resistance. Row the handle towards your body - the one end will stay on your thigh while the top end pivots up towards you.

5. Luggage Farmers Walk
Grab your two heaviest pieces of luggage and walk around with them for as long as you can! For a variation that works your abs, hold only one piece of luggage - this hits the obliques.

1. Squats or Lunges
These can be done for high reps without extra resistance or you can use your luggage or other objects around the room for resistance. High reps won't be as useful for muscle building but will definitely stimulate your metabolism.

2. Wall Sits
Maintain a sitting position with your back against a wall for as long as possible (with no support - you'll only stay up by pushing hard with your thighs). You can also hold a piece of luggage on your lap for extra resistance.

3. One-Legged Squats
These can be done on the floor or standing on a chair for greater range of motion. Basically, you stand on one leg and squat down as far as you can then come back up (you can hold onto objects for balance when you first try these).

4. Isometric Leg Curls
Most motel/hotel rooms have tables. Stand in front of the table facing away from it (make sure there's nothing on top of it). Now raise your foot underneath so that the heel of your foot is pushing against the underside of the table. Now try to push the table up. You should feel a strong cramping in your hamstring. Hold it there for 5 to 10 seconds, squeezing hard. Relax and repeat.

5. Bench Step One-Legged Squats
This exercise requires a chair, bench or even just a stair (as long as you have something solid to grab onto). Move the chair in front of a solid object, like a doorframe, that you can get a good grip on. Stand on the chair on one foot. Now, holding onto the solid object, lower yourself down into a one-legged squat. The benefit here is that you can go further down and use your arms to pull back up if you need to. This is a tough one but a good one!

1. Luggage Shoulder Presses and Raises
Press your bags overhead or do raises (front, rear or lateral) with them. When doing presses, grip the luggage on both ends and press the whole thing directly overhead (it's a shorter range of motion). If your luggage is light, you'll need to do high reps or isometric holds at the top of the movements.

2. Horizontal Push-Ups
These are done by first bracing two chairs against a wall about 2 feet apart. Kneel down in front of them then put your hands on the chair legs. Use your legs to push your body forwards then use shoulders to press your body backwards - use your thighs to apply resistance.

1. Luggage Curls
Suitcases and bags all have handles. Use these to curl! These actually work extremely well because of how the resistance of the bag hangs down underneath the handle - much different than a dumbell or barbell! As you curl up, your hand will bend backwards, which keeps the resistance on the biceps very effectively.

2. Vertical Pull-Ups
If you've got a place you can do pull-ups, try keeping your torso completely vertical while coming up. This throws more tension onto the biceps.

1. Close-Grip Push-Ups
These are done like a regular push-up only you will set your hands about shoulder width apart. Keep your elbows tucked in beside your body as you do these.

2. Body Tricep Extensions
This is a great exercise that can be done using a dresser, chair, table edge or railing. Stand in front of the object (make sure it won't roll back - brace it against a wall). Step back a few feet. Set your hands on the edge. Now, keeping your body stiff and straight, lower yourself down so that your head ducks under the edge of what you're grasping.

3. Bench Dips
These can be done on a chair or bed. Sit on the chair and set your hands on the edge under your butt. Set your feet a little forward. Now move your butt off the chair and lower yourself down. Use your triceps to push yourself back up. This exercise can also be one arm for those who are stronger - set your feet wide apart for balance, keeping your legs straight. Your working arm should be in the center of the chair for best balance.

1. Standing Calf Raises
These can be done with one leg or two legs. They can be done on stairs or any other solid object. If you're in a hotel room, often a thick phonebook will work just fine.

Basically, stand with your heels off the edge. Let your heels come down then use the calves to push back up.

2. Full Range Calf Raises
In short, you combine both Donkey Calf Raises and Standing Calf Raises into one exercise. For more detail, use this link:

1. Crunches
The standard crunch exercise will work just fine.

2. Abdominal Sit-UpsAll you need for this one is a rolled-up towel. Place the rolled-up towel in the small of your back just above the waistband and do a regular sit-up from there. The towel changes the leverage and forces the abs to do the bulk of the work.

3. Luggage Squats
This is a variation of an exercise I call the Curl Squat. Grip your luggage with two hands (one on either end) and hold it at face level just in front of you, a few inches from your body. Be sure you're NOT holding it against your body but that it's supported just by your arms. Now squat down as far as you can and back up. Holding the luggage in that position will activate the abs VERY strongly.

pictures of many of the exercises in action

In conclusion, while it can be a challenge to keep in shape on the road, it's definitely possible! By training as regularly as you can, using exercises that are suited to the environment that you're in and keeping your nutrition as simple and natural as possible, you should be able to continue to make excellent progress in your training no matter what your goals!

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