You will Not Lose a Lot of Weight just from Exercising.

Ralph Santarsiero
Most Supplements are a waste of money; some can be DANGEROUS.

Popular over-the-counter supplements, including multivitamins, energy boosters and diet pills, send thousands of Americans to the ER yearly with chest pain, heart palpitations, choking and other problems, according to a report in the New England Journal of Medicine. The supplement industry is largely unregulated; neither safety testing nor FDA approval is required before supplements are sold. There are no requirements that product labeling must list possible side effects.

There are certain circumstances when a dietary supplement is indicated, but these usually have to do with treating a diagnosed nutrient deficiency.

It is easy to become overwhelmed by so many dietary and sports supplements available. Exceptional athletic performance and optimal health come from HARD WORK and a body fueled by GOOD FOOD, not expensive and worthless lotions, potions and pills. 

Some athletes, bodybuilders, and average gym goers take supplementation to an unhealthy--and sometimes illegal--extreme with anabolic steroids, pro-hormones, diuretics, and harmful substances. I often notice numerous "users" in many gyms; I can often tell who they are.

One supplement, which a large body of research has proven effective in building muscle mass when combined with intensive strength training, is creatine (sold as creatine mono hydrate).

Always discuss supplementation plans with a registered dietitian and your individual physician.

Source: Bulletin Today, Health Talk and The American Council  on Exerise.

Ralph Santarsiero
Time takes a toll on your body

Each decade after age 25 you lose 4 % of your muscle mass. After age 40, you lose 1 % a year. Some individuals lose more. Metabolism starts to slow down in your late twenties, which makes it easier to put on weight, which adds stress to your bones and joints. But...on the plus side... vigorous exercise SLOWS THE LOSS OF MUSCLE.

Ralph Santarsiero
Lat Pull down exercise

Most people perform the lat pull down incorrectly. Sit with pad under your thighs; lean back between 5-40 degrees & HOLD THAT POSITION throughout the exercise. Use a controlled movement bringing the bar down to the upper chest and a controlled movement back up; not too fast. Most exercisers use too much momentum (i.e., go too fast) when performing the lat pull down. DO NOT ROCK back & forth with your torso. DO NOT PULL DOWN BAR BEHIND THE NECK because: 1. you do not work the back muscles any better behind the neck, and, 2. there is POTENTIAL RISK OF INJURY/IMPINGMENT to the shoulder (rotator cuff) and the cervical spine.

Ralph Santarsiero
Exercise of the Day - One-Arm Dumbbell Row

One-Arm Dumbbell Row

· Grasp the dumbbell (DB) with a closed neutral grip.

· Pull back the shoulders, Keep neck in line with a flat back position & focus on the floor a short distance ahead of the feet.

· Allow the DB to hang at full elbow extension. All repetitions begin from this position.

· Begin by pulling the DB up toward the torso; keep a straight wrist (Do not curl the DB upward or inward).


· DO NOT swing or jerk the upper body upward to help raise the DB. (This is an ERROR that many people make! You are not "starting a lawnmower.")

· Pull up DB until it touches the right side of the upper chest or rib cage area ; at the highest DB position the right elbow will be higher than the torso (when seen from the side).

· Lower the DB slowly/under control to the starting position. DO NOT allow the DB to jerk the arm down.