Two men are working out on a Friday afternoon. One is jogging along the side of the road. Cars whiz by as he plods along his route. He’s sweating liberally and breathing rhythmically. On Thursday, he jogged for three miles:the day before he jogged 5; on Tuesday it was three miles; and Monday saw him hitting the pavement for 6 miles. Today, after his usual ten minute warm-up of stretching movements, so as to not pull anything while jogging, he’s hoping to get five miles in and finish the week at twenty-two miles. In addition, just as it was on Monday and Wednesday, today his his day to strength train, which he’ll do for one hour right after he finishes his jog. He’s thinking that he might slow his pace a little today, maybe take a little longer to get the five miles in, because the last time he jogged a little faster, that old shin splint flared up a bit, leaving him too fatigued to work out comfortably. He also has to cool down afterward, so that will be another ten minutes of walking and stretching.
He’s a little bit stressed today about being able to get all this in over the next three hours. He will still have to get showered, drive home in time to pick up his family, and then drive across town to his daughters dance recital. But, hey, health comes first. He decides to call his wife; she can take the daughter to the recital, and he’ll do his best to get there on time. He rationalizes away that gnawing feeling that he really should be there for his daughter by telling himself that he can do only what he can do. He’ll get there when he gets there. His time spent away from his family engaged in his health and fitness pursuit this week totaled twelve hours, not including driving time.
The other man is at a strength training facility, where he is completing the last repetition of a set of leg presses. He performed two other exercises prior to this one, spending 90 seconds on a chest press machine and three minutes on an overhead pull-down machine, and he’s hoping to get three minutes on this set of leg presses as well. To the surprise of both him and his trainer, it takes him four minutes to reach positive failure on today’s leg press exercise. As he doesn’t rest between exercises, his actual training time today is eight and a half minutes. His trainer reviews his chart with him after the workout, which shows that his strength is up 20 percent on both the pull-down and the chest press, his leg strength is up 30 percent, and his leg endurance is up 45 percent. “Great workout” his trainer says as the man heads out the door and back to work, “see you in another seven days!” His time spent away from his family engaged in his health and fitness pursuit this week has totaled eight and a half minutes, not including driving time.
Which scenario will you choose for yourself…a version of the former….or the latter. Let me be perfectly clear about this…scenario one ‘s guy is probably unhealthy…a mass of orthopedic injuries, compromised immune system manifesting in frequent infections, and recent evidence clearly shows a vulnerable heart, lungs and entire cardio vascular system. Scenario two’s guy is the polar opposite…his health is vibrant…he rarely gets sick because his immune system is powerful and growing stronger and his heart lungs and cardiovascular system have reponded to his high intensity brief sessions by getting immensely strong and are almost bulletproof. And this guy doesn’t stress about how to fit in his workouts, has twelve extra hours a week to spend with his family and enjoy life and make more money if he so chooses. Is there really any sane, intelligent choice? I don’t think so…and I will do my best to help as many intelligent people become aware of this as possible.
Any Questions…jmwald@gmail.com

More Benefits You Can’t Live Without
We hope You Agree With Our Assessment!

1. An exercise program scientifically designed to produce maximum possible results in the minimum amount of time. In the beginning we were willing to spend any amount of time to produce maximum results…but we soon discovered that to produce these results, the exercise had to be brief in the extreme..In effect long workouts were found to be worse than worthless…they were counterproductive…and always reduced results…so if you know any misguided souls who exercise for much more than a half hour at a time and more than 2 or at most 3 times per week…do them a gigantic favor and tell them to stop wasting their time, money and bodily resources!!!
2. An exercise program that is the safest on the planet…which seems counter intuitive at first because it is so intense. But let me assure you that even the most intense final gut wrenching exertions that you perform in our workouts are far safer than the fast movements that thousands of trainees perform in exercise classes…throwing dumbells around…doing cardio pump with light to medium weights…without getting bogged down in Physics 101 please take my word that our incredibly intense slow movements with heavy weights are far safer than the aforementioned activities.
3. An exercise program that addresses cardiovascular exercise properly. Even trainees with active disease will be safer performing our slow exercise than steady state treadmill, bike, elliptical training. Blood pressure response and heart rate are much more moderate and controlled in a properly performed SuperSlow type workout…and the cardiovascular and metabolic adaptations that accompany our workouts are lifesaving. Every winter snow shovelers who are avid walkers and runners suffer heart attacks while relocating the white stuff…people of all ages who practice proper strength training never have the same fate.
4. You won’t find any one qualified, competent, much less certified to teach you this exercise at ANY other New Jersey Facility except JWBF. Ask a trainer at any other gym who Ken Hutchins or Arthur Jones is. Ask them why they think you should perform multiple sets…if split routines are ok…the difference between inroading and intensity and if the isolation or compound movement is performed first when employing pre exhaustion…all you’ll get is a deer in the headlights…and that is really really sad.
Well there are 4 benefits…things we at JWBF can offer you that you won’t find anywhere else in NJ. I always say NJ and I could say most of the country except that my dear friends Roger Schwab in Bryn Mawr, Pa and Jim Flannagan In Orlando Florida and Dr. Doug McGuff in Seneca, SC and Fred Hahn in NY, NY offer almost exactly similar benefits….and there are a few others spread across the country…but they are few and far between…and in my obviously biased opinion, JWBF is still at the top of the list!!

Next Installment….Eat to Live, Paleo Nutrition, Peskin Protocol, Real Diet of Man

Insanity… Basic Training… Science
Ask any marine, navy seal or ranger what was the toughest most hated part of their training and they will respond basic training…the first 10 to 20 weeks where they went through incredible physical hardship as a group to get ready for the horrors of war. This physical training was done as a group to build a team mentality…but mostly because it was the only practical way to handle large numbers of soldiers in need of training at one time. Better physical results with less injuries would have been produced with one on one training…that is one instructer to one trainee….but it was just not practical. And yet group exercise is all the rage today in many health clubs. Women and men gather together to perform these group exercise classes that are 100% compromise…they can’t be right for everybody…in fact they are perfect for nobody. To me as a trainer in the fitness industry for the last 40 years I have seen few trends that are more troubling and not based in science. The over 40 population is particularly at risk in these classes. High Intensity Low Force principles are never followed, pulse rates probably vary from 60% to 105% of predicted maxes, egos are at the root of form discrepancies so that a lagging trainee can appear to be keeping up, and injuries or worse can occur at any time…the benefit risk ratio of doing one of these classes is just horrible…and we have already seen the casualties and “wounded” from this poorly conceived endeavor for the over 40 man or woman. People always ask me why these classes are so popular…I call it insanity…I can’t explain it…If insanity could be explained, it wouldn’t be called insanity!!

So, how should people train for strength, health, fitness, and to look their best. I learned the answer to this from 1970 to 1972…from Arthur Jones the inventor of the Nautilus machines and the Nautilus Philosophy. Arthur said exercise should be intense, brief, infrequent, and slow. Most programs today are the opposite…not intense, long, frequent, and very fast. It’s laughable what passes for exercise today. These classes and even most personal training involve throwing light weights quickly…doing it for rather lengthy periods and doing it very often.

Everybody seems to have missed the cause/effect relationship of exercise and results. Exercise is the stimulus…the stronger, fitter, better looking body is the result. The body produces the result if it can…but it can’t be forced to do so and it requires recovery time to produce the desired changes. No amount of low intensity exercise will stimulate positive change…but these highly repetetive classes performed several times per week do a number of very bad things…excessive joint wear and tear, depletion of bodily resources, and immune function impairment….there is no upside except an exercise high caused by this addiction to exercise. A trainee must question…am I intelligently committed to progress or mindlessly addicted to exercise.
Here’s my prescription for a safe, sane, scientific approach to exercise.
1)Perform 2 thirty minute strength training workouts per week…high intensity/low force circuit strength training…8 to 10 exercise performed with no rest between them carried to momentary failure
2)Perform 2 thirty minute cardio workouts per week as long as your strength is increasing and you’re not constantly tired…
That’s it…remember more is not better…perform the least amount necessary to stimulate maximum change…you will be rewarded with strength, fitness and health that you never dreamed of.
Any Questions…..Joel Waldman jmwald@gmail.com

Apples, Pears, EndoEctoMesomorphs…
But weren’t we all created equal?

The founding fathers had a number of things right…but if they meant that all men and women were created physically equal…they were woefully wrong. Even a moments consideration will point out the most obvious examples…the 7 foot giants in the NBA, the muscular hulks of the NFL, the beautiful women in the top fitness contests…these humans bear little physical resemblance to most of us ordinary mortals. And this unfortunately is a source of great confusion in the field of exercise and nutrition today. It is a natural mistake to assume that Reggie Bush got his muscular physique from his scientific exercise program and his perfect diet…when in fact awesome genetics are almost entirely responsible for his athletic prowess and he excells in spite of his unscientific exercise and far less than optimal diet. Hundreds of similar examples can be seen amongst men and women in the top levels of sport and they exploit their genetic advantage by endorsing products, food supplements and exercise programs guaranteed to make diamonds from mud!!

We who are not similarly blessed physically need to wake up and establish reasonable goals. Women who are built like pears will always have a pear shape just as women who are more like apples will always resemble that fruit. Some men are endomorphs(accumulate fat easily)…some ectomorphs(tend to skinny unmuscular appearance)…and a few lucky men are mesomorphs…muscular specimens who will excell at strength and speed sports. But while we can’t change our genes, we can optimize our health, fitness, strength and appearance. And just what is required to do this? Read on dear reader…

Proper Exercise…figure out muscle function…design or devise an exercise that provides full range exercise and maximally loads the muscle throughout the range of motion…work the muscle as hard as humanly possible in that range of motion and exhaust the muscle as quickly and efficiently as possible while doing the least amount of exercise possible…then move quickly to the next muscle and the next muscle and the next muscle…in practice this will require about 8 to 12 exercises performed for one set each to total failure…about 30 minutes of strength training twice per week for most people. That’s it…no 1 to 2 hour classes…no ballistic fast movements…no plyometrics…intense exercise is like a prescription drug…there are bad side effects…always…and the less of the drug you take the better. Most trainees and their trainers are on the exact wrong track…instead of trying to determine how little exercise is required…they try to see how much they can stand..

Proper Diet…I’m going to leave you hanging on this one till next time. For now, I’ll leave it up to you to do some homework…Read up on the Eat To Live Diet and the Paleo Diet…they are both excellent and not all that different really….but there are some core differences which I’ll explain next time. So you have your assignments!!

Now quickly back to Apples, Pears and the rest…make your self the best looking apple, pear, endo, ecto or meso you can…you will feel terrific and be healthier than you ever dreamed possible…and you will reduce by 90% your annual medical expenses.

Any questions?…..jmwald@gmail.com

Result-Producing Training Approach

We understand that proper exercise is a stimulus which acts on your body to demand an adaptive change. There are three fundamental variables involved in this relationship which we use at JWBF to produce the best results for our clients.
I. High Intensity- To stimulate your body to make an adaptive change your exercise intensity must cross a certain threshold before your body will respond. By training to muscular failure, we send an alarm to your body that more muscle and improved metabolic ability are needed. Also, we use a training protocol called “SuperSlow” which involves lifting and lowering the weights over a 10 second time frame. This eliminates acceleration and momentum which keeps the muscle under continuous load and more effectively fatigues the muscle.
II. Brief Workouts- All of our workouts last 30 minutes or less. We desire the minimum amount of exercise that will produce the stimulus for adaptation. Anything beyond this amount of exercise only acts to consume precious recovery resources.
III. Infrequent Workouts- Reaching the required stimulus intensity threshold consumes a large amount of your body’s resources and the subsequent adaptive changes are metabolically expensive. Replenishing resources and making metabolic investments takes time. Reintroducing the stimulus (a workout) too soon will interrupt these processes.
IV. Precise Record-Keeping- Keeping precise records of your workout performance allows us to know if we are manipulating the variables of intensity, duration, and frequency appropriately. By doing this our clients can show progress on every exercise of every workout.
Ideal Training Environment

I. Privacy- during your workout it will seem like it is only you and your instructor in the training area.
II. No Distractions- no mirrors, no music, no meatheads, no children, no loud colors, no plants, foliage or decorations.
III. The Best Equipment- We use Med-X, Lamb, Real Nautilus and Motivator Systems equipment. All of our Equipment is specially modified for using JWBF high intensity slow training protocol.
IV. Environmental Control- The temperature is kept at a stable 61 degrees F. Research has shown that this is the optimal temperature for performing high intensity exercise.
A “No Compromise” Facility
Your time is valuable and we will never waste it by having you do any form of exercise that is inefficient or non-productive.
We ambivalently offer aerobics equipment. It would be easiest if we simply “gave clients what they wanted”, but aerobics is not usually done at JWBF because it is an activity that consumes precious recovery resources for no productive purpose. Instead, we spend large amounts of time educating our clients about the actual requirements of proper exercise.
We train our clients very infrequently. During the first few weeks our clients train 2 to 3 days a week. Within 2-3 weeks all of our clients go to twice a week training. This is not just something we can “get away with”, it is an actual requirement for the production of the best results. Make no mistake, we could make more money if we trained clients 3 or 4 times per week but the results would suffer. At JWBF we want the client to be paying for results, not time spent in the gym.
Ultimate Exercise is under the direct control of those who will provide your training. We do not have to answer to investors or shareholders. Our only concern is the production of rapid, uninterrupted results for our clients.

Any Questions….jmwald@gmail.com

Muscle Loss…Flabby Triceps…A Quick Fix!!!!!
Many if not most women over the age of 40 experience profound muscle atrophy(loss) in quite a few body parts. No area causes these women more anguish than the rear of the upper arm…the triceps muscle. When this muscle shrinks in size from chronic disuse it leaves behind an excess of stretched out skin that “flaps in the breeze” when the arm moves and the skin is exposed. While not really a health issue, it is an area of no small cosmetic concern for fitness and appearance minded women.

The Fix!

Two of the best exercises for this area are the MedX Tricep Machine(found only at belmar Fitness in NJ) and a manually resisted negative only tricep extension performed with a rope, towel, or with resistance applied directly to the limb.

1) The MedX Compound position tricep machine….explaining the intracacies of this machine is more than I care to tackle in this one page email…suffice it to say it is the best way that a trainee can restore lost triceps size when training alone…one properly performed set on this machine will do more to strengthen and fill out the triceps than any amount of other less productive exercise.
2) The manually resisted negative only tricep extension…as the name implies this exercise requires the assistance of a personal trainer or training partner. The trainee should be seated with back support…arms should be extended straight overhead, elbows by ears with hands grasping a rope , towel or something similar. The personal trainer should grasp the other end of the towel from behind and start applying downward pressure while the trainee resists. The trainee resists as hard as possible while the trainer applies enough force to overcome the trainees resistance and cause her arms to slowly bend until they are fully bent…this should take 10 seconds. At this point the trainer allows the trainee to straighten her arms again and then the whole process begins again for a total of ten reps…ten seconds each. I promise you have never felt anything like this exercise…it will fry those triceps…it will stimulate a firming effect in the triceps that must be experienced to be believed…and again one set…100seconds of exercise will produce these results…and no amount of lesser exercise will produce anything even approaching the same degree of results.

Until next time have fun with these two new movements…but remember I warned you that you would be sore…but the flab on the back of your arm will be a distant memory.
PS…If you like Michelle Obama’s arms, she will soon be envious of your arms if you do this properly

Are You Sick And Tired Of Being Sick And Tired?

• Heart Disease
• Cancer
• Diabetes
• Dementia
• Autoimmune
• Just Say No!
• Exercise and Eat to Live!!
• Any Questions?

www.belmar-fitness.com jmwald@gmail.com 732 681 8098

803 Ocean Ave. Belmar, NJ 07719

• Lose 25 to 40 pounds  in the first six weeks!!!
• Say Goodbye to Blood pressure Meds!
• Say Goodbye to Cholesterol Meds!
• Say Goodbye to Diabetes Meds!
• Say Goodbye to feeling sick and tired!
• Say Hello to your newly slim and healthy self!
• Say Hello to your new reflection in the mirror!

Any Questions?

www.belmar-fitness.com jmwald@gmail.com 732 681 8098

803 Ocean Ave. Belmar, NJ 07719

Jan Miller invented the ultimate exercise machine….the Motivator…..in 1989. His company, Motivator, Inc. went out of business in 1997. They sold perhaps 300 units, of which we at Belmar Fitness were fortunate to get one. We are the only fitness facility in the country to have one….the other 299 are in physical therapy clinics. While the motivator is valuable for the severely deconditioned, it is absolutely awesome for high level strength athletes and anyone willing to train for great strength. Arthur Jones wrote many articles in the 70’s on various types of high intensity exercise. One article referred to a new variation that he called Hyper Exercise. Hyper referred to a style of performance that required 100% intensity on every rep….every positive and every negative rep. In effect the weight had to be maximum for the first rep, reduced appropriately for the second rep, reduced again for the third rep and so on. In practice, 3 to 5 reps was the ideal rep range and 1 set was performed. This style of performance had several drawbacks….first it required the assistance of at least 2 strong spotters….and second it was dangerous in that it required maximum force production on a first, fresh rep. Interest in HYper exercise quickly died out. Enter the Motivator. Jan Millers isokinetic creation enabled the user to set the speed of the positive rep(1-4″/sec), speed of the negative rep(1-4″/sec), number of reps, range of motion, minimum and maximum exertions, and made possible the following protocols: 1)Positive only 2)Negative only 3)Normal Pos/Neg 4)Isometric 5)Hyper Positive Only 6)Hyper Negative Only 7True Hyper Exercise While performing any of these protocols, the trainee is able to see accurate force out graphs of his current and last workouts….compared instantaneously. He knows exactly what is necessary to beat his prior efforts…he is motivated to improve, Real Life Results: A typical workout: Single Leg Leg Press Lat Pulldown Chest Press Row/Pull Exercise Shoulder Press Shrug/upright row Seated Dip Seven Exercises….Performed once every 7-14 days produced maximum results for most trainees……no one….repeat….no one out of over 500 trainees could show steady improvement with less than 7 days of recovery….and some actually did best at one session every 21 days. This machine is serious. One trainee eventually became so strong that his neg only lat pulldown increased from 280lbs to an average force of 660 lbs with a peak force of over 900 lbs. Since we didn’t want to dismember this trainee, we increased his reps and didn’t let him exert full force until he had weakened himself with at least 5 preliminary….at which point he could produce a negative force of “only” 710lbs. So if you want to try the most result producing exercise machine in existence….give us a call. But be prepared for the workout of your life!!!! Belmar Fitness…….732-681-8098 Joel Waldman