My Favorite Stuff: Everlast Round Timer

If you're training in your home, this little devil is a must-have. Interval cardio is the best of the best for fat loss, and this gadget makes interval training much easier to track - with its designated times for rest and activity, incredibly simple operation, and super-loud bell tone alert.

I picked one up at Sports Authority a few months ago and I've been using it consistently without any problems. The only change I'd like to see would be more variations with the work time/rest time. You can only choose either two or three-minute rounds and either 30 or 60-second rests. In any case, it more than does the job just as is.

If you want to take your interval training from "alright" to "seriously productive", I'd recommend using the timer with the following progression:

Week one: Five rounds - Two-minute rounds, one-minute rests.

Week two: Five rounds - Three-minute rounds, one-minute rests.

Week three: Five rounds - Two-minute rounds, 30-second rests.

Week four: Five rounds - Three-minute rounds, 30-second rests.

Week five: Repeat, starting from week two. Use a different, more challenging form of cardio (kicking a heavy bag, instead of punching, use a slightly heavier dumbbell for cardio complexes, etc.)

Q & A

Q: How many grams of protein can the body absorb in one hour? I heard people saying it's 30-40 g. per hour, while some say that there isn't any limit. I have a tendency to use 60g. protein shakes once in a while, so i want to know if I'm actually wasting it like that?

A: It's highly debatable. My readings of Dr. John Berardi (a phenomenal nutrition expert) seem to lead towards sticking with around one gram per pound of bodyweight for a daily intake. As for each meal, that's trickier to answer. This article discusses that exact question with Berardi and several other noted nutrition experts. Yet, there's no solid, definitive answer. Sorry.

I believe that, as long as you're generally healthy (especially in terms of healthy kidney function, with no history of kidney stones), it's fine to take in whatever amount you can. It's better to have "extra" protein than to not have enough. Since protein requires more metabolic work than fat or carbohydrates, you won't be as likely to convert a few extra grams of protein into stored bodyfat.

Figure out your daily caloric intake, from there you can derive your aproximate protein/carb/fat intake for the day. A very general rule of thumb is to divide your macronutrient (protein, carb, and fat) intake into 4-6 meals, and eat that much every few hours. But, if you want faster and more efficient results, you need to customize your calorie intake for the activities you plan to do in the next few hours. That is, you'd eat more before a tough workout than you would before going to bed.

However, you could also take the easy, no-math-involved way and not count calories, or protein, or carbs...or fat. Your results will be much less constant, but as long as you stick to a few other basic nutrition rules, you'll be ahead of the Average Joe.

For more info about Dr. Berardi's world-class, expert nutrition info, check out his Precision Nutrition program.

- Chris.

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Q: I'm 15 years old and I'm a three-sport athlete, but despite my generally good eating habits and exercise I still have some unwanted bodyfat. Would it be okay for me to take a fat burning or weight loss supplement? I do realize that exercise and nutrition are most important, and I am very active. Thanks.

A: Setting aside the fact that it would go directly against every label recommendation I've ever read, ("Not for use under the age of 18")...

If you're sleeping at least eight hours a night, seven nights a week; If you're lifting weights at least three days a week; If you're performing at least two "cardio" sessions per week; If you know how many calories you're eating, seven days a week; If you're eating at least five times a day, seven days a week; If you have a specific post-workout drink after every intense exercise session; and If you personally prepare at least 50% of your own meals, then I'd be okay with you considering a fat burning supplement.

Otherwise, ermm...no. There are more essential things to spend your attention, and $40, on. Send me an e-mail (Chris@ColucciTraining.com), and we can figure out the rest of those essentials.

Exercise Spotlight: Two-Arm Dumbbell Swing

Okay, so here's the first installment of a brand new feature on The Blog...The Exercise Spotlight. I'll be explaining, dissecting, (occasionally lambasting), and detailing a variety of exercises to introduce into your workouts. First up is the two-arm dumbbell swing.

The How-To: Get ready to jump up higher than you've ever jumped before...now go. At its root, that 's the simplest explanation of how to perform a swing. Squat down while scooting your hips and butt backwards, holding the weight with both hands between your legs and keeping all your weight on your heels (balls of the feet practically weightless.) Now, with minimal momentum, explode upwards almost coming off the ground.

By keeping your arms mostly straight (elbows not locked out, but not bent like a hug) the weight will travel in an upward arc, reaching a height anywhere from beltline to eye-level, depending on how much oomph you gave it. Very Important: Do not actively use your arms to lift the weight. They're only going along for the ride. The weight is being lifted by the amount of force you produce when you explode up.

On the descent, after the weight reaches its peak, be sure to bend your legs and "catch" the weight as you transition into the next repetition. Do not simply bend at the hips like you're reaching to tie your shoe. That would be murder on the lower back. We want one rep to flow smoothly into the next.


Fantastic starting position: Hips and butt wayyy back - weight on the heels, not the balls of the feet - ready to explode up.

Finish position: Standing upright - arms mostly straight - hips tucking under.

[My thanks to Mistress Krista over at Stumptuous.com for the pics. Her site is a phenomenal resource with tons of training tips for gals, but the info is definitely applicable to everyone. Actually, she's discussed swings in an article too.]

Main Muscles Involved: Glutes, hamstrings, lower back, upper back, grip.

Common Variations: One-arm swing, kettlebell swing, medicine ball swing, swing to various heights.

Best Suited For: Use higher reps (15-50 per set) with light-to-moderate weight for a killer cardio session; Use heavier weight and lower reps (2-5 per set) for an explosive strength session.

Contraindications/Who Should NOT Perform This Exercise: Those with "delicate" lower backs (prone to injury or recovering from an injury.)

Fun Fact: The dumbbell swing is one of a select group of exercises that can give you a complete, full-body workout all by itself. Having a psycho day and find yourself with only 10 minutes to train? Try doing swings for maximum reps, nearly non-stop, resting only as needed. Problem solved. Not many exercises can do that for you (or to you.)