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by Bob Bonham


Easing Back Into a Regular Workout Regimen If You Took the Summer Off

NEW YORK—Did you take time off from the gym or your regular workout routine over the summer? No worries. Fall is a good time to get back in the swing of a regular exercise regimen and try new physical activities, but be cautious when easing back into a training schedule. Here, fitness expert BOB BONHAM of STRONG & SHAPELY GYM in East Rutherford, NJ, whose advice will be featured in the November 2008 issue of Exercise for Men Only magazine, and in a feature by the national newspaper and TV news wire service the Associated Press, offers tips for those looking to lose weight, build muscle, and tone up to get in shape in time for the holidays.

Bob is a regular contributor to many bodybuilding magazines.


GET A HEAD START BEFORE THE HOLIDAYS: September and October are perfect months to start a new diet, a new workout routine, or just get in shape. Since the seasons are changing now, why not get a fresh start with your health? Don’t put off working on a better body when you can do so now and create good eating and exercise habits long before the temptation and insanity of the holiday season.

EASING BACK INTO A ROUTINE AFTER SUMMER: Many put off regular exercise regimens due to the summer heat and vacations, but as the seasons change why not ease back into your routine? It takes just 30 days to truly get into the fitness habit once more. Just remember not to overdo it. If you haven’t been to the gym in a month or two, take it slow. Perhaps you cannot lift as much as you did previously and may not be able to spend as much time on the exercise bike. Slowly work your way back into your old routine, and by the holidays, you should be in much better shape. Just remember to have a nice balance between resistance training such as weights and aerobic activities such as cardio (bikes, stair-climbing machines, etc). Also, set realistic goals. Pick exercises you like and will do regularly, and do not try to lose too much weight or resolve to build an unrealistic amount of muscle.

COOLER WEATHER IS GREAT FOR OUTDOOR EXERCISE: As autumn approaches, the crisp air is much better for outdoor exercise, especially running, hiking and cycling. In the heat of summer, you probably couldn’t exercise outdoors in the middle of the day, but as fall approaches, you can easily start taking lunchtime jogs or doing other outdoor activities once more.

TRY A NEW ACTIVITY: Since the kids are back in school, you may have more time to learn kickboxing, martial arts, aerobics or some other healthy activity you’ve often thought about trying. Start learning a new sport or activity now, spend all fall and winter doing it, and will be in much better shape by next spring. Also remember to vary your exercise routine. People often do the same exercises week after week, but after awhile your body gets used to them. In order to build muscle, you must consistently add new exercises to your workout routine. Try not to do the same type of exercises for more than two weeks. If you normally train each body part once a week, try training your arms, chest or legs twice a week for a while. Mix up your routine. Try to lift more weight over time. Variety is key to getting results. Keep a journal of your workouts so that you can track your progress.

EAT RIGHT: Cut out high-fat foods and sweets if you want to lose weight. If you want to gain muscle, you need to add an additional 2,500 to 3,000 calories to your diet each week for each pound of muscle you hope to gain. Start out gradually by eating five to six smaller, high-protein meals each day instead of three large ones. While protein powders and multivitamins are good things to use, do not waste your money on too many nutritional supplements. Build your body with real, solid food.


Look for Bob Bonham’s fitness advice in an upcoming article in the November 2008 issue of Exercise for Men Only, and in a feature published by the national news wire service The Associated Press. Strong & Shapely Gym was named one of the “30 Best Gyms in America” in a Men’s Health article published in February 2008. The November 2007 issue of Powerlifting USA magazine featured Strong & Shapely Gym as its “Hardcore Gym of the Month.” The September 2007 issue of Men’s Exercise included a feature on Bob Bonham’s tips for healthy eating for busy people in the magazine’s “Fantastic Facts” column. Bob Bonham was recently profiled in the self-help book "How to Climb Your Ladder of Success Without Running Out of Gas!: The Simple Truth on How to Revitalize Your Body and Ignite Your Energy for Lifelong Success" by John M. Rowley. New Jersey’s WOR TV News (Channel 9) also interviewed Bonham as a consultant during “sweeps week” for a feature on Hollywood’s new diet aids. The gym is the training center for everyone from top athletes to business people just trying to stay in shape. The gym has 334 workout stations, with 12 computerized circuit machines (9 in stretching rooms), 60 leg machines, 35 for chest, 30 miscellaneous benches, 5 Smith machines, plus 1 neck, 14 shoulder, 41 back, 72 cardio, 7 lower back, 25 ab and 23 arm machines. Also look for 40, 675 pounds of free weights, 20,000 lbs of plates, 17, 700 lbs of dumbbells, 2075 lbs of fixed barbells and EZ-curls, 990 lbs of Olympic bars, and a posing room and sauna. For more information, visit www.strong-and-shapely.com



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