How much Water?

Our Lead Trainer, Wesley Wilson, posted a new Fitness Advice article about how much water you need.  Read this article only at OnDisplayTrainers.com.  You can always get more advice from Wesley and his team at Wesley Wilson Fit Magazine.  See Wesley's modeling gallery at OnDisplayMen.com.

The Secret of Fitness

Our model and personal trainer, Paul Corona, gives you the first in a series of articles to give you the 'Secret of Fitness.'  You can ready the article from Paul and Fitness Advice from our other Trainers at OnDisplayTrainers.com.

Anyone can submit their Free Fitness Analysis to Wesley Wilson, our Lead Trainer.

Model Muscles Video

Wesley Wilson, the lead trainer at OnDisplayTrainers.com, demonstrates some of the exercises that get you Model Muscles.  When he was in Long Beach for a meeting he shot a quick video to go with the Fitness Advice article he has on the site.
Watch the Model Muscles video.
Read the Model Muscles article.
Get an online consultation with Wesley. 
Email Wesley: wesley@ondisplaymen.com.

Cardio

The Thanksgiving meal is over (but there are still leftovers) and it is time to get serious.  Get up and get out.  Start your cardio now.  Wesley Wilson, our Lead Trainer at On Display Trainers, has an article for you to get you cardio motivated.  Read his advice and the articles from our other trainers now.
 Wesley's article includes:

Cardiovascular training can also help you achieve and maintain a healthy weight by burning calories (fat calories). Exercises of this type use large muscle groups, and involve raising the heart rate to a target rate for at least 30 minutes. There’s a large amount of people neglecting cardiovascular training in their daily regimen, do to it being boring or just darn tough. I will explain ways to make it fun, exciting and challenging in order to reach your certain fitness goals.

Our New Lead Trainer

We are proud to announce Wesley Wilson as our new Lead Trainer at OnDisplayTrainers.com. Learn more about him on the site. You can contact him with questions or schedule an online training session.

His Own Fitness

Dave, the editor of His Own Fitness, researches & shares fitness, health and lifestyle knowledge of interest to the gay man ... more to keep himself motivated in working toward a healthy lifestyle and current thinking than anything else! Journalizing of one type or another is a powerful tool in a lifelong journey toward personal improvement. Dave has decided to share his research "journal" through his blog. You may contact Dave with article ideas, sources ... or to just share the same journey at His Own Fitness.

Fitness Advice

Summer is almost here. We all could use a little advice on how to tone up for swimsuit season. Maybe it is time to put on the muscle you always wanted. OnDisplayTrainers.com can help you achieve or set your fitness goals.
Step 1: Use our Free Fitness Analysis form to get the basic advice you need.
Step 2: Read the Fitness Advice Articles from our Trainers.
Step 3: Select the Male Model Trainer you want to work with.
Step 4: Sign up for the One Time Consultation for only $25. Get a fitness plan designed just for you by one of our models.
Start your fitness routine at home with jcp.com or join your local gym. Get advice from our newest models J Ibarra, Dan Flood or our Lead Trainer Chris Rountree. The advice from our models will get you ready.

Max Wettstein Holiday Fitness

Max Wettstein is a champion fitness cover model who is the "Abs Expert." He is sharing some help for the holidays so you can stick to your health and fitness goals. This is part of an article he wrote exclusively for On Display Men.

For the majority of us every weekend for the next two months will be marked with some sort of social event where much food and refreshment is available, including but not limited to burgers, dogs, pizza, soda, beer, chips, dips, fried-foods, holiday cookies, breads, and candies. On top of that mix in a few multi-course holiday dinner celebrations and the calorie intake starts adding up. The days are the shortest they’ve been all year and colder too, so we’re inside more and most likely a lot less active. This further contributes to a potential for accumulating a huge calorie surplus eventually adding unwanted pounds and inches.

Okay, so now I’m a Grinch who doesn’t believe in holiday and football season traditions, and perhaps even un-American too, right?! Tell you “…something you don’t know”, right? Well I’m really on your side, and in fact my wife has dragged me to three parties in the last two weeks, and I wasn’t exactly fasting. The empty, liquid calories were definitely being consumed on my part if you know what I mean, but I did recover and you can too. The key is moderation during the rest of the week, in between social engagements.

Read the entire article at OnDisplayTrainers.com Fitness Advice.
Discover Max Wettsteins gallery and video at OnDisplayMen.com New Faces.
Get modeling advice from Max at OnDisplayMenAgency.com Model Coach.

Don’t Under Estimate What You Put On Your Plate

Our 100th model and certified trainer, Brian Nash, has posted a new Fitness Advice article for you. Here is part of the article. You can go to On Display Trainers to read his article and many more.

Diet might be a word people don’t like to hear. But, the word diet doesn’t mean starvation or boring foods. A diet is anything you eat. It can be a healthy diet; lean meats and complex carbohydrates, or an unhealthy diet, fatty foods and sugars. Understanding what your body needs and what it does with what’s left over, is the starting point to making good decisions about what you put on your plate.

Discover Brian's modeling gallery and video here.

Fitness Boost

Our Lead Trainer from OnDisplayTrainers.com has posted a Fitness Advice article.

‘We have a life where we find ourselves being motionless most of the day, every day. Articles such as this one and others about fitness help you understand how your muscles work and how to keep them progressing.

Go to On Display Trainers to read more and contact Chris. You can do your own Free Fitness Analysis.

Andy Ashton Fitness

Our Trainer from OnDisplayTrainers.com has posted another Fitness Advice article.

‘Core’ is the central or most important part of something; this is why I came with the concept ‘Core Foods’.

Go to On Display Trainers to read more and contact Andy.

Living a Healthy Lifestyle

Our lead trainer at On Display Trainers, Andy Ashton, gives your the advice you need to change your life.

There are 3 key components: A well-balanced nutrition regimen; exercise with proper form & adequate rest.

Go to On Display Trainers to read the entire article from Andy now.

17 Tricks for Building Mass

Let's face it, there’s not to many disadvantages to throwing on a couple of more pounds of muscle. Here’s 17 tips and secrets for adding some additional muscle mass. Courtesy of Young Muscle Magazine and our model Mike.

1. Add Dumbbells and Free Weights into your workout routine

2. Eat 5 to 6 meals a day

3. Include 30 grams of protein 5-6 times daily

4. Carbohydrates are a MUST for building muscle

5. Include Casein Protein in your night time snack

6. Weight-train 3-5 days per week

7. Compound Exercises increase Testosterone

8. Decrease rest between sets

9. 50% of your daily calories should be from carbohydrates

10 Drink lots of Water

11. Consume a Whey Protein Shake Directly after Training

12. Restrict Cardio

13 Stack your diet with Antioxidants

14. Surprise your muscles with different exercises

15. Train your Legs for overall body strength

16. Stretching after workouts makes you stronger

17. Your Muscles Don’t Grow in the Gym

To get all the details subscribe to Young Muscle or read it at OnDisplayTrainers.com.

Fitness Boost

As humans, we have evolved in technology over the past 30 years. This has caused us, as a whole, to dive into a sedimentary lifestyle. We have a life where we find ourselves being motionless most of the day, every day. We tend to wake up in the morning, get into our car and sit still until we get to work. At work we sit behind a desk for 8 hours. After that, we jump into a car, and sit there until we get home where we sit on the couch to watch TV. Many people live their lives in this order.

There are many who do go to a gym, but spend most of their time sitting on a machine talking while attending their regular workouts. As a fitness professional and workout enthusiast I have always grown up doing drills and lifting weights; just as my father and coaches taught me. When I became a Certified Personal Trainer my knowledge of the fitness field proved to be very inaccurate. In fact, I look back at the way I trained and find that many of the injuries my fellow athletes or I sustained could have been prevented by proper training and techniques. Now, I encourage anyone who has adapted the inactive lifestyle and wants to leap back into the gym, to take a moment and evaluate the what they are seeking to fulfill. I do recommend that you spend some time with a personal trainer to find what will work best for you.

Articles such as this one and others about fitness help you understand how your muscles work and how to keep them progressing. I see many people who do not care about their body, and it is a shame. Over 66% of Americans are rated FAT. Over 33% of Americans are rated OBEASE. More than 2/3 of our country has a problem with their weight. If we look at all the “Fat Free” and “Low Cholesterol” products on store shelves you can tell we have more control over our diets today than ever before. However, we find ourselves to be in the worst shape. Why is this? Why do we constantly look for the magic formula that has never existed. We all know that if you want something, you are going to have to work for it. I speak out of my heart because I have seen how bad health can ruin peoples lives and attitudes. I see how someone who works hard to achieve a good health level somehow finds missing pieces of the puzzle.

As you breeze through your daily chores, keep in mind that we live in a world made for convenience and ease. We are used to finding the path of least resistance and sticking to it, even if it means long term downfall. Don’t sell yourself short when it comes to the important things in life. Start your change now.

Forgotton Fitness

Calisthenics is the essence of any fitness program. It is very important. Calisthenics defined in a whole is gymnastic style exercises designed to develop muscular tone and promote physical well being. The art of such exercise also greatly builds up inner strength, and develops anatomy. Calisthenics is an important and sometimes forgotten component of fitness. Calisthenics is dynamic for building balance, coordination, stability, posture and your core (which is your center of power). It is the best fitness component because it requires resistance of ones natural body weight. The Army, Navy, Marines Corp, Air Force, and all Law Enforcement academies or training camps use Calisthenics as a physical conditioning tool to get their people in the best physical shape. Calisthenics promotes better health, fitness, and improves overall performance which requires varying levels of commitment to physical activity. This with a well balanced diet will help you achieve guaranteed physical results.
Written by our own George. Visit his gallery for videos of his training. You can Train online with George at OnDisplayTrainers.com.

5 Easy Steps to a Better Body

Exercising your right to a better body means having one that functions well on the inside and outside. This does take time, but the rewards are worth it. You will feel positive about yourself and project that to those around you. Begin with an assessment of where you are and where you want to be.
Then, make your move with these five steps:
1). Get Your Heart Going
The technical terms for this type of exercise are cardiovascular or aerobic training. Exercises like walking, running, and swimming will help you build strong heart and lung muscles and help you control your weight. This type of exercise also tones your muscles.
2). Build Muscle
While walking and running will help you tone, you can also lose muscle with too much aerobic exercise. And since your goal is to look good on the outside as well , you will want to build some muscle. Maybe you don't want to look like Arnold Schwartzenegger, that's okay. Using weights to strengthen your muscle will add more mass to them. Muscle needs food to thrive. Building muscle will allow you to use the food you eat more efficiently so that you can reduce body fat and get the shape you want.
3). Eat To Live
Learn to eat to live not live to eat! Eating a balanced combination of foods in proper quantities will help you get and maintain the body you want. That means you need to eat carbohydrates (startches), protein (meat and dairy) and yes, even some fat. The 5 and 1 program gives you the balanced diet you need to be strong and lean while losing weight. Do not stray from your program!
4). Get Your Rest!
You've heard the saying 'too much of a good thing'. Exercise and rest go hand in hand. You actually wear your body down during exercise and build it up with rest. Too much of one or the other can have different, yet disastrous effects. For those over thirty, it takes the body about 24 hours to fully recover from an hour of strenuous exercise, so it's a good idea to take a couple of days off a week. Daily rest is also important, so get it!
5). Keep At It And Reward Yourself!
Most people start off well, yet finish poorly. A fitness program is a lifetime commitment, not a short term project. In order to keep a level of persistence, you need to reward yourself periodically. Maybe it's an extra day off from training or a new piece of clothing, or pedicure. It's your choice, but don't forget it.
Remember to wait and begin your exercise program once you have been on your weight loss program for at least three weeks. If you were exercising before you started, then cut your workout in half and for no longer than 20 minutes/day for the first 2-3 weeks. You must give your body a chance to get used to burning fat for energy before you exert yourself. Also, if you are morbidly obese or have a body mass index of 30 or more, please consult with your physician and choose the exercise best suited for you!

Written By: Glenn Freiboth Read the article at Real Gainz
Sign up with a On Display Men Trainer here

Do You Meet the New Exercise Standard?

According to the most recent government survey conducted by the National Academy of Sciences' Institute of Medicine, Americans need to exercise at least an hour a day. This nearly doubles the previous recommendation.The study was published in a 1,000-page report that came out just a couple weeks ago. For many people, this will mean a significant change in lifestyle in order to accommodate the additional exercise. Rather than focus on the various exercises you could do, or the little changes you can make in order to fit this seemingly undoable amount into your day, I'm going to talk to you about changing your way of thinking about exercise. Exercise should be thought of as a way of life, or a lifestyle. It shouldn't be approached as something that you are going to do for a given period of time and then stop once you've reached your destination. It is something that is ongoing, changing, and growing. Once exercise becomes stagnant, you will stop doing it. It is important to make it fun. That may mean going to a gym for some, or joining a running club for others. Some people enjoy exercise more if they are doing it with a friend or loved one, and some people prefer to do it alone. I guess what I am suggesting is to first dedicate some thought to it and identify your strengths and weaknesses pertaining to exercise. Analyze who you are and what aspects will intrigue you to exercise on a regular basis. Some of the more unconventional methods include in-line skate clubs, dog walking groups, the Sierra Club, martial arts studios, and bike clubs to name a few. With such diversity available now, there is no reason why everyone can't find at least one thing that is both healthy as well as interesting. Like anything worth doing, you should first start with a plan and then progress from there. I, myself, have a certain core group of activities I plan to always do, and that so far they have continued to stimulate me because they can be so different each time. Bodybuilding and martial arts are two of them, but I also enjoy other activities that are either more seasonal like skiing, snowboarding, and surfing (the latter I am just learning), in addition to some sports that are just too expensive for me to do frequently, like scuba diving. Freedom has always played an important role in my life, and although I am very disciplined during the week as far as bodybuilding, cardiovascular conditioning, and martial arts, I allow myself much more freedom on weekends because I have more time then. I really enjoy hiking and mountain biking on Saturdays or Sundays. Weekends also allow time for more of a commute to and from a preferred destination. One of my favorite things to do is get my friends together on a Sunday morning and go hiking up in the Laguna Mountains with my dog, followed by brunch. It's the perfect combination-I get to spend quality time with my friends, and both myself as well as my dog gets a workout in the process. That just can't be beat! So give exercise a fair shake before you jump to the conclusion that the new standard can't be done. From my own experience, I can honestly say that I love fitness and the feeling it gives me. It is definitely a lifestyle, and I can't imagine my life without it!

Written By: Melissa Anne Allen posted with permission from RealGainz.com

View more of our model Jacques in his gallery

Exercise Favoritism

Let's face it, when it comes to exercise, we all tend to stick to the exercises we know and like best. Usually the exercises we tend to steer towards are the ones that seem or feel easier. Some of you would rather jump on the treadmill for half an hour than suffer 5 minutes of squats, while others embrace the squats quite happily but go green at the thought of any cardio. Everyone is different and we all have our favourite exercise repertoire that we like to draw from. I'll quite happily do a set of heavy deadlifts, but suggest I spend some time squatting heavily and suddenly I get butterflies and break into a cold sweat... You too will have exercises that you put on the back burner. That is just the problem. Most of you spend too long doing exercises that you don't really need, because you're quite good at them already. What most of you should be doing is focusing on the weaker areas of your bodies, the muscle groups that actually need some strength and conditioning work! Most people spend too long working on the mirror muscles - muscles that can be seen in the mirror; the chest, arms, shoulders, abs and front of thighs. Spend a little more time on the back of the body, with exercises like dumbbell rows, deadlifts, single leg squats and pull ups, and you'll start to improve your posture and increase your exercise library. A good start is to follow this rule; for every exercise you do that involves pushing, try to add in 2 exercises that require a pulling motion. While you ignore these important muscles they'll remain weaker and their correlating exercises will always seem like hard work that should be avoided. Your posture will suffer and you will end up looking slightly 'unbalanced'. If you're in doubt as to what needs work and what doesn't, book yourself in for an assessment at your local gym and ask them to tell you where your body needs work, to bring your posture back into line. The more exercises you try, the more you will start to discover where you do and don't have muscle weakness. Exercise variety is the spice of fitness, so give it a go!

Posted with permission from the December 2007 issue of Real Gainz Fitness

Find your certified personal trainer at On Display Trainers.