Mar 10

may04_golf_200×200.jpgTodd Hamilton is not happy. I’ve just schooled the reigning British Open champ on our first hole at East Lake Golf Club in Atlanta. My first shot found the green; his hit the rough. I two-putted for par; he tapped in for a bogey.

I suppress the urge to pump the air, triumphant, but a grin slips out. Hamilton sees it, returns it, and raises me.

“How about a hundred bucks on the next one?” he says, flush with motivation.

“Sure,” I say. “Let’s do it.”

I’ve swung a few clubs over the years — I’m a 12 handicapper — but frankly, I’m not qualified to carry Hamilton’s bag. As I step up to the next tee, I realize this, and my mind starts to race: You suck, Schipper. You haven’t swung a club in months. You’d shank a basketball with a snow shovel. I squint, shuffle my feet, look down my forearms, and try to remind myself, Keep your hands soft, arms straight, shoulders back, swing slow. . . .

Thwack! I watch my ball whirl, cockeyed, down the left side of the fairway. It lands in a hollow surrounded by some shaggy trees. Hamilton steps up, pauses, then uncoils. His ball rockets skyward, severing the blue Georgia sky. It falls toward the middle of the green and continues its graceful journey toward the pin.

“Nice shot,” I manage.

Hamilton birdies the hole, I double-bogey. By the end, I lose big. But on one hole, I proved myself against a PGA pro — and milked him for a lesson, to boot. Six of his best golf swing tips follow.

Hey, Tiger, we still on for this weekend?

1. Stay on track

Imagine a set of railroad tracks leading to the hole. “You want the clubface to be on the outer track, and your feet, hips, and shoulders on the inner track,” says Hamilton. If you’re hitting with a 5-iron, keep the ball slightly ahead of center (toward your left foot if you’re right-handed).

The smaller the club number, the more you should move the ball forward on the track — with your driver, the ball should be almost at your left heel. With high-numbered clubs, move your ball back. Keep your knees flexed over your shoestrings as if you were about to complete a squat.

Start your golf swing with your weight distributed evenly on each leg, but add more weight to your right when you take the club back. Throw this weight onto your left leg as you swing through the ball.

2. Grip with your fingers

Ever wonder why there are so many duffers around? “Most golfers don’t grip the club correctly,” says Hamilton. “They put the club in their palm, making it hard to snap through the ball. That leads to a slice.”

If you’re right-handed, hold the club with your left fingers — position it directly over the point where your fingers meet your hand — pointing your thumb straight down the shaft. Lay your right hand over it so your right palm is over your left thumb.

If you have short fingers, interlock your right pinkie with your left index finger; if you have longer fingers, overlap them. Make sure the V between your right thumb and index finger points directly up your arm to your right shoulder.

Finally, and most important: Don’t grip it too tightly. “Sam Snead always thought of it like an open tube of toothpaste,” says Hamilton. “Try not to squeeze any out.”

3. Find your trigger

Great golf swings look like one fluid motion, but they’re made up of three components.

First is the trigger. “It’s hard to unfold such a complex movement from a complete standstill,” Hamilton says, adding that he pushes his left foot into the ground to get him going. You can try that, or press the club handle with your index finger, or do whatever works for you — as long as it doesn’t throw off your form.

The other two components each have two movements. Recite the words “I’m a . . . golfer” while you swing. The first two words represent the pace of the backswing; the third, the downswing and follow-through. “If you bring the club back too quickly, it’s going to fall off the tracks and mess up your downswing,” says Hamilton. “But if you take it back nice and relaxed, you’ve won half the battle.”

The rest is basics: Keep your arms at your sides as if you were holding towels under your arms; form a neat triangle from your shoulders to the grip; and bring your clubhead back only as far as your left hand will go without overstretching. Let your knees slide forward to begin the downswing. Swivel your hips as you follow through. “Your belt buckle should point slightly in front of the ball at impact,” says Hamilton.

4. Try four play

Ben Hogan, winner of four U.S. Opens and two Masters, once said the secret to putting is to “grab your wedge.” In other words, if you chip well, you won’t need to sink a 6-footer for par — you can just tap it in.

“Divide the length of your chip into fourths,” advises Hamilton. “Carry the ball a fourth of the distance and it’ll roll the rest.”

5. Break, the rules

Once you make the green, start your putt by reading the break. Your secret signal: the cup. “Unless you’re playing very early in the day, one side of the cup will look as if it’s been used more,” says Hamilton. “That’s because all the balls are breaking into that side.”

Other tips: Shiny grass means you’re down-grain, so the balls will break fast in the direction of the grass; dark green means you’re hitting against the grain, so your putts will be slower.

6. Bowl for birdies

Now it’s time to putt. Imagine arrows leading to the hole like the ones on a bowling lane. “For a 15-foot putt, pick a spot that’s one grip-length ahead of the ball,” says Hamilton.

And remember the railroad tracks: “Your feet are parallel to the inside track, and your putter goes back and through on the outside track.” The ball should be just right of your left heel (the reverse for lefties).

Swing with your shoulders and arms, not your wrists. “You want your wrists to be one with the stroke,” says Hamilton.

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Mar 10

oct04_buildbody_200×200.jpgHow to make your workout work harder for you. Yes there is too time!!!!

Here’s a sign of the times: You can actually hire people to come to your house and organize your closets. They’ll also do your garage, your attic, and the shed in your backyard. These people are tough on pack rats. They ask questions like “Why do you have this box of dog leashes, but no dog?”

My job isn’t all that different. As a trainer, if I see something in a client’s workout — or my own — that doesn’t belong there, I get rid of it. If I see a redundant exercise, it’s gone. Disorganized workout? I organize it. And if I see a client doing a program he got out of some old bodybuilding magazine, I throw the whole thing out and start over.

I can’t come to your gym and fix your workout (or organize your closets). But I can tell you what you need to know to organize your own regimen, based on your goals, your available time, and your experience. I’ll even throw in six sample body building workouts for beginner through advanced lifters. Now, about those closets . . .

Goals

I assume the closet lady would start by asking, “What do you need this closet to do for you?” Me, I’d ask the same question, substituting the word “workout” for “closet.” Usually, these goals fall into three categories:

Lose weight: If you’re a beginner, start with a circuit routine in which you do 10 to 12 exercises one after the other, 10 to 15 repetitions per set, with little or no rest in between. Do two or three circuits.

If you’re more advanced, try supersets. In these, you do two exercises back-to-back, rest 60 seconds, and then repeat once or twice. There are many ways to do supersets, but for fat loss, I’d like to see you use as much muscle as possible. One way is to pair exercises that work completely different muscles, such as squats and seated rows.

Build muscle: For most men, I recommend exercises that allow you to do eight to 12 repetitions per set. You can do them as straight sets-complete a set, rest about 60 seconds, do the next set of the same thing, and keep going that way until you’ve finished all your sets and are ready to move on to the next exercise.

If you have more experience, try supersets, but not the way you did them for fat loss. Pair synergistic exercises-two moves that work the same muscles. Usually, the first is a compound move to work a lot of muscles, the second a single-joint exercise to focus on one large muscle. So barbell bench presses might be followed by dumbbell flies. Shoulder presses could lead in to lateral raises.

Gain strength: There’s no secret here-heavy weights, low repetitions (usually three to five per set for the most important moves, such as squats, deadlifts, and bench presses), and longer rest (up to 4 minutes) between sets. You don’t have to do every exercise this way, of course. Start with low reps on your main moves, then do more repetitions with lighter weights and shorter rest periods on less important ones.

Available Time

This is akin to the closet lady saying, “What’s your budget?” Before I design a program, I need to know how much time you’re going to put in. I’m going to assume everyone is willing to work out 40 to 60 minutes per session.

To me, that’s a finite window, just as your closet is a finite size. If you want to do longer workouts, great, but I usually don’t go in that direction. If I can’t give you a system that gets it done in an hour or less, there’s something wrong with my program. To me, the big variable here is how many days a week you’re able and willing to work out.

Two days a week: No matter your level or goals, do total-body building workouts. You want to hit your major muscles twice a week; otherwise, they’ll be completely rested between workouts and will have no reason to grow.

If you’re a beginner, stick to circuits, as I recommended above for fat loss. But if you’re more interested in building muscle than in losing fat, I suggest doing sets of eight to 12 reps, with perhaps a little more rest in between exercises.

Another option for saving time is to do antagonistic supersets. These pair up movements that involve opposite muscle actions, such as situps and back extensions.

Three days a week: If you’re not a beginner, you can adopt a split routine. The easiest to remember is the upper-body/ lower-body split. You alternate between them, so if you’re training three times a week, you’ll do upper-lower-upper 1 week, then lower-upper-lower the next.

If you’re working out four times a week, you’ll do upper on Monday and Thursday, and lower on Tuesday and Friday.

What you do during those split routines depends on your goals (explained above) and your experience (explained below).

Experience

Beginners make gains with just about any type of program, so it’s best to keep it simple and safe-fairly high repetitions, basic exercises, total-body building workouts. The more experience you have, the more you’ll benefit from heavier weights and lower repetitions, more advanced exercises and techniques, and split routines.

Another issue is recovery. A beginner can recover in 48 hours and do fine with three total-body workouts a week. A more advanced lifter needs to give his muscles more time to recover, since he’s hitting them harder.

Also, the more experienced you are, the less time you should spend on a program before moving on. A beginner can do the same program for 6 to 10 weeks without hitting a plateau. Grizzled iron vets may need to move on every 2 or 3 weeks. You probably fall somewhere in between.

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Mar 10

0706_musclearms_200×2001.jpgNo matter what kind of workout you do now, I can show you how to make it better. And all I need from you? An extra 5 minutes. Simply choose one of the bonus muscle builders that follow, and tack it on to the end of your current routine. It won’t take long, and it’ll yield great dividends, allowing you to customize your training to achieve almost any goal. Whether you want to build bigger arms, sculpt a rock-solid core, or eliminate back pain, it’s just 5 minutes away.

 

Start today and you’ll instantly improve your workout. Your body will soon follow.

 

Pump Up Your Pecs

This workout plan is designed to trigger a growth spurt by maintaining tension on your chest muscles for a full 5 minutes. Make sure to use a timer—you’ll need to know when to stop.

 

How to do it: Set an incline bench to a 30-degree angle and grab a pair of dumbbells, choosing the heaviest weights that allow you to complete 10 repetitions of the dumbbell incline fly (described below). You’ll use this weight for both exercises 1 and 2. Do the moves in the order shown, following the step-by-step instructions for each.

 

The 5-Minute Six-Pack

If you do only crunches, you’re shortchanging your abs. Why? Because in addition to flexing your trunk — as you do in a crunch — your core muscles also allow you to flex your hips, rotate your body, and stabilize your spine. So for the best results, you need to target each of these functions. To hit them all in about 5 minutes, do one set of each exercise below in the order shown, with no rest between.

 

Side Plank

Lie on your left side and prop your upper body up on your left elbow and forearm. Then raise your hips until your body forms a straight line from shoulders to ankles. Brace your abs for 30 seconds. Then repeat on your right side.

Swiss-Ball Crunch

Lie on your back on a Swiss ball so that your hips and your lower and upper back rest on the ball. With your fingers placed behind your ears, raise your torso as high as you can by crunching your chest toward your hips, then return to the starting position. Do 15 reps.

 

Reverse Crunch

Lie on your back on the floor, with your knees slightly bent. Raise your knees to your chest by lifting your hips up and in. Lower your legs to the starting position. Do 15 repetitions.

 

Cable Woodchopper

With your right side toward the weight stack of a cable station, grab the rope handle of a high pulley with both hands. Pull the rope down and across your body until your hands are just outside your left knee. Reverse the move to return to the start. Do 15 reps, then face the opposite direction and do 15 more.

 

Reverse Cable Woodchopper

Now attach the rope handle to the low-pulley cable . Bend over and grab the rope with both hands, your arms nearly straight and just outside your right knee. Pull the rope up and across your body until your hands are in line with your left ear. Reverse the movement. Do 15 repetitions, then face the opposite direction and do 15 more.

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Mar 03

20071019exercise.jpg

Photo by SuperFantastic

 

“80 percent of success is showing up.” - Woody Allen

How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling I’m not the only one.

A few weeks ago, I wrote 4 Simple Steps to Start the Exercise Habit … and the fourth and final step was to add motivation as needed until the habit sticks. This post is to help you with that fourth step.

There are a million ways to motivate yourself to exercise, actually, but these are a few that have worked for me. And trust me, I’ve had days when I’ve struggled with exercise. Most recently, the things that have helped include finding a workout partner (one of the best motivators!), logging my exercise, reading magazines, books and websites, and rewarding myself.

  1. How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time: “You know how good you’re going to feel, Leo!”
  2. Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.
  3. Calories burned. If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.
  4. Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you.
  5. How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you.
  6. Magazines. It motivates me to read fitness magazines. Not sure why, but it works.
  7. Cover models. Sure, they’re genetically freaky, and probably Photoshopped to look perfect. But for some reason, looking at how good a cover model looks helps motivate me to work harder.
  8. Blogs. I enjoy reading blogs about people who are into running, or losing weight. It can show the ups and downs they go through, and you can learn from their experiences.
  9. Success stories. I find the success stories of others incredibly inspirational. If a fitness website has success stories, I’ll almost always read them.
  10. Forums. Do the monthly challenge on the Zen Habits forums, or join another forum full of like-minded or like-goaled peopled. Check in daily. It really helps.
  11. Rewards. If you exercise for a few days, give yourself a reward! A week? Another reward. Do it often in the beginning.
  12. Fitting into new clothes. Wanna look good in a smaller size? Work out!
  13. Being attractive. That’s always a good motivator, as I’m sure we all know. Edited to correct language.
  14. Adrenaline rush. I get a rush when I exercise. Ride that rush to complete the workout.
  15. Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference.
  16. Time for contemplation. I love, love the quiet time of exercise for thinking about things. Most of this post was written in my head as I exercised.
  17. A workout partner. Best thing I’ve done.
  18. An exercise class. Sign up for a class, perhaps with a friend, and you’ll be motivated to get there and work out.
  19. A coach or trainer. Worth the money, just for the motivation.
  20. An exercise log/graph. For some reason, writing it down is extremely important. Really. Do it for a week and you’ll see what I mean.
  21. Your before picture. You often don’t realize how far you’ve come. Take pictures.
  22. A 5K race or triathlon. Just sign up for one, and you’ll be motivated to train.
  23. The dread of feeling “yuck” from not exercising. I hate how I feel after not exercising. So I remind myself of that when I feel tired.
  24. Living long enough to see your grandkids … and play with them.
  25. The scale. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with the measuring tape, and measure your waist.
  26. Reaching a goal. Set a goal for weight, or your waist measurement, or a number of days to work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable.
  27. Posting it on your blog. Tell people you’re going to lose weight or exercise daily, and report to them. You’ll make it happen.
  28. Motivational quotes. I like to print them out or put them on my computer desktop.
  29. Books. I just bought a strength-training book as a reward. It makes me want to hit the weights!
  30. Others commenting on how good you look. When someone notices the changes in your body, it feels good. And it makes you want to work out more.
  31. An upcoming day at the beach, or a reunion. Nuff said.

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