Fitness and Muscle Work

Day 1 - Progression to 1RM The objective of this workout is to build pure strength in one of the most effective total-body lifts: the deadlift. To accomplish this, we have Jason work his way up to his one-repetition maximum (1RM) -- the heaviest weight he can lift one time. Before he begins, though, he completes a two-part warm-up session. Warm-up (Part 1): Rowing. For this, Jason completes 10 minutes on the Concept 2 rowing machine at a pace that's less than 20 strokes per minute (SPM). (Jason's distance on this day: 2,274 meters.) Warm-up (Part 2): Pyramid Circuit. Directions: Do these three exercises as a circuit, performing one set of each in succession without resting. Use a "pyramid repetition structure" to the workout. Here's how: In your first round through the circuit, do one repetition of each movement. In each subsequent round, perform an additional repetition. So you'll do two repetitions of each exercise in round 2, three repetitions in round 3, a...

Oprah's Trainer Bob Greene Offers 6 No-Fail Tips on How to Stay Motivated With Your Fitness and Weight Loss Goals By Kathleen Doheny Reviewed by Louise Chang, MD Fitness guru Bob Greene knows staying motivated and staying in shape can be a challenge, even if you've got solid fitness and weight loss goals -- and a wildly popular television show. As Oprah's trainer, he helped her slim down and stay motivated. It paid off -- she was a svelte 160 pounds when she appeared on the cover of O, The Oprah Magazine, in January 2005. But life and a thyroid problem intervened, and she got back up to the dreaded 200-pound mark. So come January, Greene and Oprah are back to work, determined to stay motivated and drop the weight once and for all. Greene is scheduled to be the first guest Jan. 5 on "Oprah's Best Life Week" series designed to help kick-start viewers' fitness, weight loss, and other goals. The next week, Greene will be on the Oprah.com live webcasts. Also, G...