5 mistakes people make when trying to get ABS!

Let's face it, we are only hours away from the beginning of a new year. Many of you are thinking about a new program, new diet, and making resolutions to get there. If you are reading this blog, chances are, you will be training for abs!

From what I can see in the gym and the questions I get, most people are going about it all wrong. Here are 5 common mistakes people make when trying to get abs!

Mistake # 1:
Doing 1,000s of crunches - it's not enough to do traditional mat crunches. Now, you can turn your knees to either side, hold a weight behind your head, medicine ball, everything but the kitchen sink. Do any of these variations help? Not quite. Flexion and extension are but one way you can train your midsection. It takes a variety of movement patterns and strategies to sculpt a six-pack!

Mistake # 2:
Going on a low-fat diet - sure, reducing calories is important. But not to the point of starvation. You should be going slightly below maintenance. Shoot for 250 calories LESS than what you are currently doing. You should see results within two weeks, if not, shave off another 250 calories and repeat the process. Don't crash diet, slow and steady will win the 'abs' race.

Mistake # 3:
Having a 'Core' day - midsection training should be a part of an overall balanced program, not the entire focus. You can insert midsection training ANYWHERE in your program. It doesn't have to go at the beginning, middle, or end. In fact, mixing it up can bring better results.

Mistake # 4:
Too many isolation exercises - be careful not to include too many 'small bodypart' movements like, arm curls, triceps kickbacks, side raises, etc.. at the expense of chin ups, presses, rows, squats, etc... Big body part movements are going to burn more overall calories and help you to lose fat faster. Faster fat loss leads to better looking abs.

Mistake # 5:
Inconsistency with good nutrition - sure, you can take a cheat day, just make sure it's not more frequent than once a week. Most people would do best to eliminate it all together, but some of you can control yourself and enjoy a small spike in calories without blowing your diet all together.

Jimi appears on Fox 2 Weekend 12/28/08

This morning, I joined Jay Towers in studio for a quick workout and fitness tips. You can watch the video by clicking here.

How to SAVE & LOSE WEIGHT after the holidays!

#1: SAVE MONEY: Don't throw out the leftovers - wasting food makes you feel guilty for good reason, a lot of people are hurting financially. Join the 'clean your plate' club, but use SMALLER PLATES. Whatever holiday foods you have left, simply eat them in portion-controlled amounts until they're gone! This saves you MONEY on your next trip to the grocery store.

#2: SAVE TIME: Train with weights using big bodypart movements - don't do arm curls, triceps kickbacks, etc.. they are a waste of time. Instead, perform 'big bodypart' movements like push ups, squats, and chin ups. They burn more calories and you won't have to spend as much time in the gym to get a fat burning workout.

#3: SAVE FACE: Don't tell anyone about your weight loss efforts. By eating what you have leftover from the holidays and spending less time in the gym, you will be flying 'under the radar' and will lose weight without having to give explanations to your friends and family.

Congrats on an awesome season Tom Smith!

Tom Smith is one of my clients and good friends. He has an incredible work ethic and always gives it everything he has in the gym. In the 2008-2009 "Over - 40" Hockey League, Tom tied for 1st place with 30 goals, 8 assists, and 1.58 average points per game. (Tom is in the middle row, 2nd from the right.)

Video # 5 - Radio Interview in Detroit - 2

Video #4 - Radio Interview in Detroit

Hip Hop Abs Review

Video #3 - Hip Hop Abs!

Video #2 - The WAIST Loss Challenge

Women want LEAN, not BULK! But how?

No, this isn't a relationship article, but it's my advice to women, husbands, boyfriends, and fitness trainers of women around the globe. If you have trained or spent time around women who want to change their body, you know that one of their biggest fears is 'bulk'. It's true that most women won't gain muscle from lifting weights, but many times there is a perception of size or girth increase. However, there are exceptions to the rule. (bodybuilders, powerlifters, etc..)

What's the solution? Women love to do cardio, there is a perception that to lose fat, one must do a lot of cardio. This is a long held belief that is very difficult to break. Current research shows us that strength training does more to promote fat loss than cardio, but how do you convince women of this?

You don't.

Instead, you give them a best of both worlds approach as an alternative.

Earlier this year, I developed a system of training that involved alternating every 60 seconds between a 'cardio' exercise (treadmill, jumping rope, etc..) and a strength training exercise (dumbbell, medicine ball, etc...) for a 20 minute workout (10 minutes of cardio/10 minutes of strength training). The results were astounding. Not only did my female clients get stronger, but they lost weight, bulk, and felt great after just 20 minutes. MetaCardio was born!

These were NOT teenagers or 20-something Paris Hilton look-a-likes. Actually, these ladies were their moms! I'm talking women in their late 40's and early 50's. One of my clients worked 3 days a week for 3 months and lost 16lbs of fat. She was turning the heads of men of ALL ages by her birthday!

This system of training began getting so popular in our training facility that I knew I had to write the book explaining the methods and develop several different workout plans to meet the diverse needs of the masses.

Briefly, here is what 'MetaCardio' is all about!

MetaCardio is a rapid fire, metabolism-raising workout that combines both cardio and weights in one time efficient workout. It is my contribution to the well-researched and effective training technique known as High Intensity Interval Training or H.I.I.T.

This is the next generation of H.I.I.T workouts and is designed to burn a lot of calories by simultaneously challenging both the aerobic (cardio) and anaerobic (strength) systems.

It provides a wide variety of workout options and intensity levels to keep you motivated and prevent boredom. Includes 50 new workouts using 100 innovative movements with pictures & descriptions.

Here is what Chuck Gaidica of Local 4 News Detroit has to say about MetaCardio:

MetaCardio was the missing piece of the puzzle for me in my training. After working out hard, three times per week for several months, I knew that my metabolism needed an extra boost. I was toning and losing inches and likely gaining muscle mass, but I wasn't really losing weight; and that was indeed one of my goals. Jimi suggested that we keep the same workout; just "kick it up a notch" with MetaCardio. He added a mere 15-minutes of MetaCardio to my routine and the inches kept coming off, but finally the pounds did too. I lost 20 pounds in about 2 months. It was like a switch had been flipped and it still is working to this day.

- Chuck Gaidica, Local 4 News Detroit

Metacardio was also featured on the evening news in 4 segments, just check out the video!




Below is an outline of the workouts

The book includes 50 different MetaCardio workouts with the following themes:


Beginner Workouts – new to training? Start here

Bodyweight Workouts – no equipment needed

Core Workouts – abs, oblique, and low back movements

Dumbbell Workouts – using dumbbells

Medicine Ball Workouts – using medicine ball

Dumbbell & medicine ball Workouts – DBs and Med Ball

Lower Body Workouts – focus on lower body exercises

Upper Body Workouts – focus on upper body exercises

30 Second Intervals – more intense, faster transitions

Athlete Workouts – Muscle Integration

Bodybuilder Workouts – Muscle Isolation

Track Workouts – to be done on a track or field

Hotel Workouts – take your workouts on the road

Home Workouts – workouts to be done at home

Mobility Workouts – range of motion and active recovery


The MetaCardio workout includes illustrations on EVERY workout sheet

To order or read more, click here!

Results and Reader Question

OK, Jimi V, here's a six-week report and a question or two:

Feeling GREAT!!!! Body is reshaping itself, clothes fitting much better etc.......

Lost about 5-8 lbs in first few weeks then put about 3.5 back on....Some of it due to a slow switchover to a really consistent diet (I'm doing excellent on calorie intake, just need to get to Phase II where I'm eating the right things a bit more consistently....not bad right now, just know I haven't tamed some intermittent weak spots......

So here are some observations and questions:

I've been trying to do a full circuit training and MetaCardio workout as one workout......So far, only been able to do this a few times. I've only split them up one or twice and this seems to allow me to have better technique, strength and I still feel pretty darn great after the meta cardio (only) workout (plus I'm able to get the whole cycle in.

So, I'm wondering about the splitting them up thing.........I guess if one could get in nearly every day, it would not matter. This week, for instance, I will be able to be in almost daily....but on a three day week is it better to shoot for something specific? Or am I over thinking this?

Great question. No, I don't believe you are over thinking it.

First off, congrats on your achievements so far. I am very proud of you, and, let's keep the ball rolling buddy.

Second, I understand your concern about being able to get both workouts (Circuit training and MetaCardio) in one shot. It's tough, and yes, I believe that form and intensity suffer due to the workload.

The best option, if possible, would be to get in the gym everyday (5 - 6 days per week) and hit a Circuit 3 times (M - W - F) and MetaCardio 2 or 3 times (T - Th - SaORSun) as this will allow you to train harder. What I've noticed is this, most people are getting better results showing up MOST days of the week. The best results seem to be the 6 - 7 days a week crowd. You must listen to your body and know your limits (recovery between workouts). Right now, it seems like you are on the right track buddy!

When the going gets tough....

It's December 14th, the holiday preparation season is in full swing. Most of you have been out shopping, wrapping, cleaning, baking, storing, calling, and of course, eating! There are a lot of stessors and distractions this time of year. Perhaps that's why the gym is so dead lately!?!

Nobody here but this freak!

I must admit, my clients have been extremely consistent. And since my paycheck depends on them working out, a big THANK YOU goes out to them. But since my clients make up only a certain percentage of the total gym membership, I must ask, "Where is everyone?" If you are one of those gym members who is distracted by the never-ending holiday activities, I've got some advice for you: Get in the gym while you can! When January hits, you know who shows up!


Don't let this happen to you!

So as the holidays become increasingly demanding, get proactive and fight for your right to party! uh, I mean, workout. You'll have to forgive me, I am a total gym rat and meat head, I love training, reading about training, and (obviously) writing about it as well. And so, unless you are a gym rat, consider yourself warned. Fat Bastard will be visiting the gym before you know it. Get on the Ad/Abductor machines while you can;)

Too much information?

While training a client today, a member approached me and asked if I knew anything about that "PX and 90 workout", which when I looked up I noticed that the large television in our weight room had it on a channel that was showing the infommercial of P90X and the trainer Tony Horton. While I haven't used the system myself, I will say that it is the most well-marketed training program I have ever seen. All that being said, many of my fellow trainers have taken it upon themselves to tear down Tony's principle of 'muscle confusion', which is basically a simplified explanation for 'changing it up' meaning the exercises, sets, and reps. My personal feeling about the fitness industry is that there is so much conflicting information out there that it's no wonder so many potential fitness consumers are left scratching their heads and wondering where to turn and who to trust with their hard earned cash. Is there too much information? Do a google search with the terms "how do I lose fat?" and you will find no less that 1,860,000 web pages with the 'answer' to that question. Yes, there is way too much information (how much is valid? how much is hype? how much is total B.S?) and too many voices....

What to do? As Alwyn Cosgrove says, we need information filters, basically, people and resources we trust to give us timely, valid, and useful information. In 2009, I commit to becoming a better source for fitness information. If you find that I am not living up to this claim in 09, call me out on it!

New beginnings

We've all had times in our life when we needed a fresh start; a new beginning. Some just talk about it, others take action. Some think that moving to a new city will help. For others, it's a new job, or a new relationship, etc.. I'm one of those people who finds a new training program or eating strategy. How about you? How would you define a fresh start? What do you need to change in your life? What did you do in 2008 that you said you would NEVER do again? I'm not saying that a New Year's Resolution is the way to go, for some of us, it is. Whatever holiday you celebrate between Thanksgiving and New Years, take some time, whether it be a few minutes, hours, or days, and consider the past year. Think about what you wanted to accomplish, or the decisions you didn't make (paralysis analysis) and get ready to act firm, step up and own your outcome in 2009!

Full Cover Version of MetaCardio available

Okay, I wasn't planning to put forth the additional effort, but I have to admit, the demand was there. Introducing the full-cover version of my new book, MetaCardio

You can purchase it here

Review of Diet Boot Camp DVD

This weekend, I got the chance to watch the DVD Diet Boot Camp with Jonny Bowden. First off, this is a LONG DVD, over 3 hours worth of content. That alone makes the perceived value go through the roof. In the first segment, Jonny starts in with motivation, which I was very tempted to skip, but resisted the urge. I'm glad I didn't because it was the best part of the DVD. I'm not saying that the rest was bad, it is actually quite good as Jonny obviously knows his stuff and is passionate about helping others change. For less than 10 bucks, I have to say that this product is a MUST for your library. You can check it out here:

The difference one year can make!

It was almost one year ago today. A chubby, slightly muscular tennis pro came to me wanting to get in shape for vacation. He wasn't a new face. You see, this guy had hired and fired me a couple of times as his trainer. I reluctantly agreed and put him on a diet and exercise plan. To my surprise, he did it. He not only lost weight the first month, he continued to shock not only his clients, but mine, and everyone else at the Sports Club of Novi. Jayson Torres is one man who not only talks the talk, he only walks the walk. Huge props go out to my client and friend for his remarkable acheivement. What will the next year bring for you?

Jimi turns out another World Champion!

Congratulations to my friend and client, Paula Messier, on her 2nd World Championship! Paula and Noble Warrior proved to be an unstoppable force at the October 2008 Grand National & World Championship Morgan Horse Show in Oklahoma City, Oklahoma. (Trainers Note: Paula works exceptionally hard, both inspiring and scaring potential clients!)

You can learn more about Paula at her website, www.hiddendreamsfarm.com

What is MetaCardio? 1st seen on Local 4 News Detroit - (Order your copy here!)

On Friday, September 26th on WDIV Local 4 News featured Chuck Gaidica talking with Personal Trainer, Jimi Varner about the benefits of a brand new workout system called MetaCardio.

MetaCardio is a system of exercise that combines the 'best of both fitness worlds' approach to weight loss using cardio and weights.

This is a rapid fire, metabolism-raising workout that combines both cardio and weights in one time efficient workout. It is my contribution to the well-researched and effective training technique known as High Intensity Interval Training or H.I.I.T. This is the next generation of H.I.I.T workouts and is designed to burn a lot of calories by simultaneously challenging both the aerobic (cardio) and anaerobic (strength) systems. It provides a wide variety of workout options and intensity levels to keep you motivated and prevent boredom.

Here are some testimonials from satisfied users!

TESTIMONIALS


Meta-Cardio was the missing piece of the puzzle for me in my training.
After working out hard, three times per week for several months,
I knew that my metabolism needed an extra boost.
I was toning and loosing inches and likely gaining muscle mass,
but I wasn't really losing weight; and that was indeed one of my goals.
Jimi suggested that we keep the same workout; just "kick it up a notch"
with Meta-Cardio. He added a mere 15-minutes of Meta-Cardio to my routine
and the inches kept coming off, but finally the pounds did too. I lost 20-pounds
in about 2-months. It was like a switch had been flipped and it still is working to this day.

Chuck Gaidica


My mind has always been my biggest set back when exercising.
All of the exercise routines I've tried in the past have been repetitive and boring.
I've always had to force myself to do cardio workouts and I've never enjoyed them.
If I didn't have music or a book to read while exercising I'd start thinking about how bored I was,how I wanted to do something else, and then stop the workout.
With MetaCardio there's no time to think about anything other then the next movement,
and before you know you've moved on to another one.
There are so many different movements that can be incorporated into the program it's
virtually impossible to get bored. Now I actually look forward to doing cardio!

Katie Darling


I have been attending a gym and its classes for years and while I know I have made improvements in my cardio-vascular fitness, I still struggle with getting weight off and fitting a consistent workout into my daily schedule. Recently, a couple of people I see at the gym regularly had lost a noticeable amount of weight and were looking very fit. I spoke with them separately and each said almost the same thing. They had been working out using "traditional" routines but had switched over to interval training on Jimi, their trainer's, advice. The pounds melted off! Each used this exact expression. One had lost over seven inches around his waist. Needless to say I did a mini-cardio workout racing over to the phone to set up a personal trainer time with Jimi to learn this routine. One of the best things about this workout, I came to find out, is that it can be done in under 30 minutes. This is great news to me. As a mom, part-time worker and avid tennis player I find it difficult to fit everything in. This workout can be done before tennis or in conjunction with a weight routine or as a satisfying, break-a-sweat, heart-rate-increasing workout all by itself before I shower and head off to the rest of my day. It is still early days for me and this routine but I love its flexibility and I am looking forward to the day in the gym when someone comes up to me and asks what I have been doing so I can pass on Jimi's name to them!

Julie Coulter


I recently celebrated my 51st birthday and while weight has never been an issue for me and I don’t particularly like working out, I do realize the importance of cardiovascular health and strength training. Jimi’s interval training program meets and exceeds my fitness requirements:

1. It’s effective. The combination of strength and cardio is a complete workout.

2. It’s diverse. The strength exercises can be customized and changed to address specific issues and keep the workout interesting.

3. It’s short. I can do this workout with a friend and be in and out of the gym in 30 minutes.

As a tennis playing wife and mother who hates to sweat, I find Jimi’s interval training perfect for my schedule, my motivational needs and my long-term health.

Donna Tiernan


I can’t say I used the program for weight loss but do love it as part of your overall general fitness plan for me. The program has been great in that every day is different. Be it dumbbells versus medicine ball during the active recovery period or the ability to step it up or tone it down depending on my intensity level on that day. I will continue to include MetaCardio in my routine and now find that a simple spin on the treadmill or orbital feels like I cheated myself.

Andy MacPherson


As far as weight/inches I can't say because I am within 5 pounds most of the time and do other things and classes that may affect my fitness results. I love it because it goes by faster than doing just cardio and breaks up the monotony of the same old cardio. The interval workouts raise my heart rate much more than separating my weight training and my cardio workouts. Each interval you get the chance to max out your effort because it's for a short period of time, keeping your heart rate up or in an "anaerobic state" for portions of the workout. I feel stronger and have increased my endurance because of the workouts

If you are a person that walks the treadmill or even the step mill for your cardio activity, it can get very boring - so the change in style can make it interesting again. A person may also find themselves getting comfortable with the intensity level they are accustomed to and not really challenging themselves anymore. By adding the strength segments, you increase the heart rate and also can increase your typical speed because you are at the new speed for a short period of time. What a great way to maximize your workout time, get both your strength and cardio training done and have an enjoyable, challenging workout.

Kathy Smith


I love this workout, it is challenging and I feel so good after finishing a session. I don’t know if it is a little premature to say I see any result but I was able to wear a pair of pre mommy jeans out to dinner last night that didn’t fit two weeks ago!!! This is awesome.

Sue Woodley


The book includes 50 different MetaCardio workouts with the following themes:

· Beginner Workouts – new to training? Start here!

· Bodyweight Workouts – no equipment needed

· Core Workouts – focus on abs, oblique, and low back movements

· Dumbbell Workouts – using dumbbells

· Medicine Ball Workouts – using medicine ball

· Dumbbell & medicine ball Workouts – using DBs and Med Ball

· Lower Body Workouts – focus on lower body exercises

· Upper Body Workouts – focus on upper body exercises

· 30 Second Intervals – more intense, faster transitions

· Athlete Workouts – Muscle Integration

· Bodybuilder Workouts – Muscle Isolation

· Track Workouts – to be done on a track or field

· Hotel Workouts – take your workouts on the road

· Home Workouts – workouts to be done at home

and even Mobility Workouts – focus on range of motion and active recovery

The MetaCardio workout includes illustrations on EVERY workout sheet

Showing pictures on each and every workout sheet takes the guesswork out of the workout so you can concentrate on intensity.

The book also includes an Exercise Index section which gives a detailed description of over 100 different exercises.

You can do MetaCardio in a gym, at home, or even at the local park!

Order your copy today!

Click Here