Made in Brazil: Morning Run

10 Sep 2009, 7:09AM

Actor Duda Nagle jogging in Barra da Tijuca yesterday.

(Image Source: AgNews)

Made in Brazil: Morning Run

6 Secrets of a Personal Trainer

Getting fit isn't just about getting attention on the beach or at the gym; working out reduces stress increases feel-good endorphins and boosts your metabolism.

Still not motivated? Then we've got some more good news for you. Personal trainer S. Ross, ACE, NSCA, shared some of his fitness secrets. Here's a sampling:

Try Shock Therapy

Before long, your muscles get bored with the same old routine. That's why, says Ross, "you must shock the body with a new routine now and then to keep it from getting too comfortable." Ross suggests a full body workout, in which you spend an hour doing 10 different exercises that focus on various regions of your entire body, two or three times a week.

Another way to break up your routine, says Ross, is to vary your reps. If you usually do 10 reps per set, for example, lower the weight for a few weeks and crank out 15 to 18 reps instead. And if you’re really feeling energetic, jump rope for three to five minutes between sets. This high intensity training will help burn fat. "Your body won't know what hit it," says Ross. "And that’s a good thing."

Get a Workout Partner

The next best thing to a personal trainer is a workout partner. Besides providing extra motivation, your partner will spot you while you squeeze out those all-important extra reps. And if you’re tempted to skip a workout, the guilt of leaving your partner in a lurch should keep you on track, big time. "A workout partner is one of the best ways to keep you focused and working hard," says Ross, who trains with a partner himself.

Do Your Homework
How do you think personal trainers became experts in their field? They did their homework -- and so can you. Fitness magazines, books and Web sites can help you become your own fitness expert, or at least devise a solid workout routine. "I suggest clipping helpful articles and bringing them to the gym," says Ross. "Try new exercises and ask your workout partner to make sure you’re doing them correctly."

Form is Everything
Lifting heavy weights may look impressive, but if done incorrectly, it won't help to sculpt your body. If you want results, you need to have the right form. "Spend some time refocusing on the importance of form," says Ross. "Even reduce the amount of weight and change your focus to: ‘Am I doing this exercise correctly?’"

Watch and Learn
One of the easiest ways to pick up exercise tips is to observe how other people work out. Check out the guys with the ripped bodies (as if you’re not already doing this!) and pay attention to their form. You might even learn a new exercise, or a variation of an exercise already incorporated into your routine. "I watched and learned when I first started working out," says Ross. But beware: not every guy with a ripped body has good form. "A lot of people can have great bodies, but really bad form," Ross adds. "Form is the first priority. Watch others, but proceed with caution."

Hire a Trainer Once a Month
Forget about buying that new designer shirt and book a session with a trainer once a month instead. A few sessions can help you perfect your routine, which will make every subsequent trip to the gym more effective. "Sometimes we forget why we’re even doing an exercise, and we focus only on lifting a weight," says Ross. "A trainer could help you feel the muscles you’re training, and refocus your mind on form and technique."

-- Mitch Rustad

GayHealthBlog.com

Paint by numbers … why not eat by numbers?

Top Three Health: Eat right to sculpt the body you want

July 27, 2009

Here's a plan from the editors of Men's Health magazine to finally finish off your gut for good and make every muscle pop.

1. CALCULATE CALORIES: When it comes to calories, there's one simple rule -- to eat your target body weight. Let's say you weigh 220 pounds but would like to tip the scale at 180. You'll adopt the calorie intake of a 180 pound man.

2. EAT BY THE NUMBERS: Eating the right amounts of the right nutrients will speed your results without feeling like you're on a diet. Protein is the raw material for muscle growth, as well as helping to extinguish your appetite and aid in fat loss. Some fat actually may keep you from overeating because it makes you full and carb-containing foods also can be rich in vitamins and minerals.

3. CREATE YOUR MENU: Build your diet around foods you'd find in nature. You should choose mainly meats, eggs, dairy, fruits, vegetables, nuts and legumes, plus grain products that are made with 100 percent whole-wheat flour. Note that typical junk foods -- candy, baked goods and sugary drinks -- don't make the list.

Top Three Health

Field Guide to Fitness Modeling (and a hot guy too!)

Chances are pretty good that, when you think of people who make a career out of modeling, you probably think about someone who dons beautiful, expensive clothing and struts down the runways in Milan, Italy.

You probably don’t think about a person who is so thin that they look emancipated, that only exercises as a way to shed the couple of calories that they ate during the day. While the idea of becoming a model appeals to you, the lifestyle doesn’t.

Instead of starting a career as a fashion model, maybe you should consider becoming a fitness model.

What You Should Know About Becoming a Fitness Model

Kellan Lutz's Tips On Keeping Fit

Photo Credit: Getty Images

"There's a lot of advice that I could give but what works for one person might not work for another. I just exercise regularly and try to eat healthy," Kellan Lutz tells Social Life magazine when asked to give some tips on how to stay fit just like him. "There's no method to my madness. High protein meals are important and I love eggs and chicken so I try to eat that almost every day that I can," he adds.

Socialite Life