We’ve all been there.  Maybe it was after a long lay-off from the gym, a change in workout routine, or even a session really focused on a particular body part.

SORENESS!!!

It’s kind of a catch-22, isn’t it?  You have that sense of accomplishment, because the soreness indicates that you’ve worked hard but, dang, it sucks.  Every movement is calculated based on the level of pain you are willing to endure, and you curse yourself for the extra set of lunges that has your glutes begging for mercy.

So, what is our usual solution to post-workout soreness in the days that follow?  Avoid those muscles at all cost, right?  Well, let me provide a little perspective that may change your approach and actually help you recover faster.

First of all, let’s really evaluate your soreness.  If the targeted body part is sore to the touch or range of motion is significantly limited then, yes, a day of rest would be appropriate.

BUT, if you pass these 2 checkpoints you’ll find that active rest, or light exercise, on the “infected” parts the following day can actually help alleviate some of the soreness and allow you to recover faster.

I use a particular approach with my clients that relates to this discussion.  If it’s an important movement, use it every day.  Those out there who are ultra recovery conscious may cringe at that notion, but consider that it doesn’t mean I load the movement the same every day.

For example, the single leg straight leg dead lift.  I use this movement as a hip mobility drill with my clients every day.  They are either using only body weight or a fairly light implement.

On the other hand, I take the same movement pattern and load it heavily 2 days a week to train for strength.

I’m using the same movement pattern and muscle groups but applying different objectives.

This brings me back to my original point of light exercise on sore body parts the day after a workout.  The idea is to use a weight that is about 20-30 percent of your 1 rep max for the movement and perform 2 to 3 sets of 10-15 reps.

This activity will promote more blood flow and nutrients to your muscles which, in turn, remove waste products and help the repair process.

So, next time you’re contemplating shutting it down the day after intense exercise due to some residual soreness, consider that you may actually be compromising your recovery instead of helping it.

Your Coach,

Brian Utley

Speaking of soreness, try putting your legs through this and NOT being sore:  Single Leg Training

I've been hearing from lots of readers lately who're suffering from shin splints, so I thought I'd whip up a post that'll show you how to cope with this dopey condition.

Shin splints refers to a general condition where pain is felt at the front part of your lower leg(s).  The fancy term for shin splints is called Medial Tibial Stress Syndrome.  I don't know about you, but shin splints works just fine for me.

The pain that is felt from shin splint sufferers is the end result of fatigue and/or trauma of the tendons that attach your front lower leg muscles to the tibia bone.  So what causes this tendon fatigue and trauma?  Well, there's many causes and all of them basically fit into one of two categories:

---> Biomechanical inefficiencies:  seen with poor exercise mechanics and often compounded or precipitated by having flat feet and a tendency to over-pronate during walking, running, jumping, etc

• Flat feet - most common cause under this category
• Over-pronation - generally a result of having flat feet; occurs when foot and ankle roll inward, causing a demanding stretch in the muscles of your lower legs
• Tight or stiff lower leg muscles
• Poor running form - leaning forward too much, leaning backwards too much, running with your toes pointed too far out, landing on the balls of your feet and not pushing off through your toes after each stride (too much 'babying' of the heel to toe transition)

---> Overload from exercise:  usually seen when muscles and tendons become fatigued (overloaded) and lose their ability to properly absorb and cushion the constant strikes seen with running, jumping, etc

• Exercising on uneven surfaces
• Trying to do too much too soon
• Running, walking or exercising on hard surfaces too frequently
• Working out in inappropriate shoes or shoes that have lost their support/cushioning
• Too much uphill or downhill running

Basically, there's lots of ways to induce shin splints and the pain that comes with them.  Most people are guilty of committing several of the above, so it's not hard to see why so many suffer from shin splints.  If you've been lucky enough to avoid this condition throughout your training, it's important that you work to keep it that way.  Let's take a look at prevention...

---> How to avoid shin splints:  ask anyone who suffers from shin splints and they'll tell you...the absolute best treatment is to avoid getting them in the first place.  Shin splints can really cramp your workouts, so you'll want to take these steps to avoid being sidelined...

• Get to a specialty running shoe store (or see a podiatrist) to have your feet analyzed, along with your foot strike during running and walking.  After this, have them recommend the most appropriate style of shoe and/or orthotic insert for your style of training.  This step should be a no-brainer, but I'm always surprised at how many people neglect to do this.  Don't be stingy when selecting your workout shoes, either.
• Always use an appropriate warm-up routine before starting any training session (cold, tight muscles with limited blood flow will be much more susceptible to injuries).
• Stretch the lower leg muscles (and total body, for that matter) as often as possible - flexible muscles are much less likely to be over-stretched and over-worked during your fat loss workouts.  I'll admit, stretching sounds boring and it's definitely not very "sexy," but it'll make you feel, look and perform SO much better.
• Strengthen the lower leg muscles and correct imbalances.  Most people work their calves, but fail to work the front lower leg muscles, making them weak and prone to being overloaded during your workouts.  You'll want to work the muscles responsible for lifting your toes up towards your shins.  Try these lower leg strengthening exercises while you're at work or watching TV... 
  • Spell the alphabet with your big toe of each foot, while feet are raised off the ground slightly
  • With heels on the ground, flex your toes up and back as far as possible (towards your shins) and hold for 30-60 seconds.  Take small breaks and repeat as often as possible.  Can also do for reps (up, down, up, down as fast and hard as possible for a certain time period or number of reps)
  • Drop random items on the ground and pick them up several times with your toes
  • Walk short distances on your tip toes
  • Walk short distances on your heels
  • Walk up and down steep hills
  • Get creative - anything you can do to mimic the exercises I mentioned will help strengthen the front lower leg muscles

Okay, so those are some pretty hip tactics to avoid pesky shin splints altogether.  Now let's take a look at how to treat shin splints when you already have this nagging condition.

---> How to treat shin splints:  if possible, try to identify which of the factors listed above (under biomechanical or overload issues) is most likely causing your shin splints, then fix or remove it.  Next, immediately after noticing the onset of shin splints, make sure to use the Rest, Ice, Compression and Elevation (RICE) method.

Getting on this right away (rather than trying to train through it) will help to give you the best chance for quick and full recovery, with lower incidence of recurrences.  If severe enough, go ahead and schedule an appointment with a professional specialist, who can offer even more direct recommendations.

The next phase of treating shin splints (after 3-4 days of implementing the RICE method) should include the application of heat and massage over and around the shin area.  This is useful before, after and in between workout sessions.  Plus, it's a good excuse to treat yourself to a massage (just tell 'em to focus on the shins).

By now, the pain should be under control and you should be able to start easing back into your regular training routine.  However, at this point in time, it's super important that you start incorporating the shin splint prevention strategies (listed above) into your overall lean body workout plan.

There you have it...that's the down low on coping with the dopey condition known as shin splints.  Whether you're currently suffering from them or have been fortunate enough to avoid shin splints thus far, I think everyone can learn something from this post.  I'd like to see everyone doing more stretching and more injury prevention - these are two elements that no one thinks about until it's too late.

Coming from a guy who's experienced major setbacks due to multiple stress fractures in my feet, I'm telling ya...it's no fun to be sidelined with injuries and have to sit back and watch your hard work and progress slowly slip away while you wait to heal.  SUCKS.

A much better path is to take some extra time (stretching, strengthening weak muscles, doing specific drills, etc) and spend a little extra money (buying the appropriate running shoes and I also use an insert to support my high arches) to prevent these nagging injuries from occurring in the first place.

Be healthy so you can keep training hard, without setbacks.

Your Coach,

Brad Campbell

Good posture is one of the most important aspects of having a long, lean, show-stopping body.  Yet, for some reason, there's a total lack of available info regarding posture correction exercises that'll improve your profile and make you look taller, more athletic, younger and slimmer at the waist.

You want these benefits, right?  Don't sweat it...I've got your back (literally) on this one.  See, I wasn't lying when I said my TopFatLossTrainer Inner Circle would be the most comprehensive lean body solution available anywhere - online or offline.

It's my goal to have absolutely everything you could possible need to get the ripped body of your dreams and to look and feel your best.  Everything you will need will be right here in our Inner Circle of fat-melting, muscle sculpting rock stars.

Sorry, my ADD is uncontrollable today.  Back to improving your posture...

If you're spending hours everyday sitting in front of the computer like me, you know this is killing your once upright and perfectly straight posture.  It's therefore very important to combat this problem by doing a circuit of posture exercises at least several times a week.  You can do these exercises everyday, in between computer breaks if you'd like.

This follow-along video will show you an awesome posture-improving body weight circuit that'll take the roundness out of your shoulders.

Posture Exercises to Improve Your Posture and Increase Sex Appeal:

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These posture exercises take into account all the main causes of poor posture, including diminished shoulder/back mobility, poor hip and lower back flexibility and tightness in the shoulders and chest.  I guarantee you'll notice dramatic increases in your posture if you follow these correction exercises each day, for a few weeks.

Remember, there's nothing that screams "old man/woman" like poor posture...don't be a victim of excessive computer use and start looking ten years older than you really are.

If you have any questions about how to improve your posture, just leave a comment below and I'll get back to you asap.  Until next time, stand tall people...

Your Coach,

Brad Campbell

What's up IC members?  Today I have a total body static stretching routine that you can use post-workout (after weight training or cardio workouts...doesn't matter), or even pre-workout or as it's own separate session.

For pre-workout stretching routines that'll get you loose without pulling muscles, go here ---> warm-up stretching routines

Total Body Static Stretching Routine:

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Remember to focus on increasing flexibility and range of motion each time you repeat this stretching routine.  Always have a purpose with any workout or stretching session...with focusing on what you're doing and making a conscious effort to improve, you're not going to get much benefit... even with stretching.

Again, if you don't have time to complete this after your workouts, you can do this by itself on an off day or later in the day, spaced away from your actual workout.  If this is the case, just gradually increase the depth of each stretch as your muscles loosen up.

The goal is to spend as much time stretching each week as you do working out.  This is a LOT of stretching that most people totally neglect.  If you want the total package, you can't leave this part out.  I know it's boring, but it's so good for you...and your posture will thank you for it.

Throw on some good tunes or watch TV while you do it, to make the time go by faster...or, use it as a time to meditate and envision yourself with the ideal lean body.

Your Coach,

Brad Campbell

Hope all my Inner Circle members are doing awesome today.  Here's another good total body warm-up and dynamic stretching routine you can do before any cardio or weight workout.  Perform the jumps and body weight circuit 2 to 3 times, depending on how tight your body feels.  Follow this up with an advanced fat loss workout or metabolism-boosting cardiovascular workout.

Time to get limber - Warm-Up Routine #3:

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Here's another awesome warm-up routine you can use before cardio workouts, plyometrics or strength training routines.  This will raise your core temperature, activate your muscle fibers and loosen  up stiff muscles.  Enjoy the video...

Warm-Up Routine #2:

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This is a very thorough 10-minute warm-up and stretching routine I'd like you to do before your weight training sessions.  Feel free to shorten it up a little whenever you're feeling loose and ready to rock.  This type of functional and dynamic stretching is best before weight training because it "turns on" your muscle fibers and it won't zap your strength or energy levels.  Time to get loose...

Warm-Up Routine #1:

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