Tom Nikkola | VIGOR Training

Hydroxytyrosol is one of the key healthy-promoting compounds of the Mediterranean diet. Based on the research I reviewed, I feel like this nutraceutical hasn’t gotten the attention it deserves.

In this article, I’ll answer the following questions:

What is hydroxytyrosol?

What are the health benefits?

Are there any side effects?

How much should you take?

The Mediterranean Diet Paradox

Long before the Keto craze, or the vegan agenda, the Mediterranean diet was recognized as one of the healthiest diets.

Or, to be more accurate, the diet of some cultures living around the Mediterranean Sea was recognized as healthier. They experience better health and longevity than those living in many other parts of the world.

However, this reality has been perplexing for nutrition and health researchers. People eat high-fat foods, drink lots of wine, and even smoke cigarettes at higher rates than average. Yet, they live longer and suffer less disease.

There must be something in their diet or lifestyle that protects them from the lifestyle and nutrition choices that, according to “science” should kill them.

Mediterraneans eat a lot more olives and drink more wine than other cultures. As it turns out, these dietary staples contain some pretty powerful compounds:

hydroxytyrosol

resveratrol

melatonin

Red wine provides mainly resveratrol and melatonin, and a small amount of hydroxytyrosol. Olives, on the other hand, are the primary source of HT.

The fatty acids of olive oil promote brain health and prevent neurological disorders, inflammatory complications, and cancer.

Wani TA, et al. 

Regular consumption of olives, or more precisely, the fatty acids in olives, is associated with:

Lower risk of neuropsychiatric disorders

Lower risk of lateral sclerosis

Better motor coordination

Prevention of osteoarthritis, when combined with exercise

Prevention of atherosclerosis

Relief of symptoms of colitis

These health benefits aren't necessarily from the fatty acids in olive oil. They're from the hydroxytyrosol.

What is hydroxytyrosol?

Hydroxytyrosol (HT) is a polyphenol found in olive fruits and olive leaves. It’s also found in red wine, although the concentration is much lower than in olives. Along with another compound in olives, oleuropein, HT gives extra-virgin olive oil its distinctive taste.

Extraction of HT from olives usually requires solvents like methanol and hexane. However, it is possible to extract HT with water alone. When choosing a supplement, I’d recommend using only hydroxytyrosol extracted with water. It eliminates the possibility of any leftover solvents from ending up in your system.

Hydroxytyrosol is rapidly absorbed in the small intestine and reaches peak blood levels within 5-10 minutes.

Hydroxytyrosol is the only phenolic compound that is able to cross the blood-brain barrier, which allows it to also absorb free radicals throughout the central nervous system.

Ziosi P, et al.

When you metabolize the neurotransmitter dopamine, you produce a modest amount of hydroxytyrosol. Diseases that lower dopamine levels, such as depression, schizophrenia, psychosis, and Parkinson’s, would also cause very low levels of hydroxytyrosol.

As a supplement or nutraceutical, it’s essential to take it with fat. The fat enhances its absorption.

What are the health benefits?

As I researched hydroxytyrosol for this article, I found a dizzying number of research-supported health benefits. Much of the research is based on cell cultures and animal studies. Some is based on research in humans.

When you combine the scientific evidence with what's seen in population-based research of Mediterranean people, you end up with a pretty convincing argument in favor of increasing HT consumption.

Mitochondrial and Metabolic Function

Your life depends on your mitochondria, teeny-tiny power plants found in almost every cell of the body.

Hydroxytyrosol is one of the key healthy-promoting compounds of the Mediterranean diet. Based on the research I reviewed, I feel like this nutraceutical hasn’t gotten the attention it deserves.

In this article, I’ll answer the following questions:

* What is hydroxytyrosol?* What are the health benefits?* Are there any side effects?* How much should you take?

The Mediterranean Diet Paradox

Long before the Keto craze, or the vegan agenda, the Mediterranean diet was recognized as one of the healthiest diets.

Or, to be more accurate, the diet of some cultures living around the Mediterranean Sea was recognized as healthier. They experience better health and longevity than those living in many other parts of the world.

However, this reality has been perplexing for nutrition and health researchers. People eat high-fat foods, drink lots of wine, and even smoke cigarettes at higher rates than average. Yet, they live longer and suffer less disease.

There must be something in their diet or lifestyle that protects them from the lifestyle and nutrition choices that, according to “science” should kill them.

Mediterraneans eat a lot more olives and drink more wine than other cultures. As it turns out, these dietary staples contain some pretty powerful compounds:

* hydroxytyrosol* resveratrol* melatonin

Red wine provides mainly resveratrol and melatonin, and a small amount of hydroxytyrosol. Olives, on the other hand, are the primary source of HT.

The fatty acids of olive oil promote brain health and prevent neurological disorders, inflammatory complications, and cancer. Wani TA, et al. 

Regular consumption of olives, or more precisely, the fatty acids in olives, is associated with:

* Lower risk of neuropsychiatric disorders* Lower risk of lateral sclerosis* Better motor coordination* Prevention of osteoarthritis, when combined with exercise* Prevention of atherosclerosis* Relief of symptoms of colitis

These health benefits aren't necessarily from the fatty acids in olive oil. They're from the hydroxytyrosol.

What is hydroxytyrosol?

Hydroxytyrosol (HT) is a polyphenol found in olive fruits and olive leaves. It’s also found in red wine, although the concentration is much lower than in olives. Along with another compound in olives, oleuropein, HT gives extra-virgin olive oil its distinctive taste.

Extraction of HT from olives usually requires solvents like methanol and hexane. However, it is possible to extract HT with water alone. When choosing a supplement, I’d recommend using only hydroxytyrosol extracted with water. It eliminates the possibility of any leftover solvents from ending up in your system.

Hydroxytyrosol is rapidly absorbed in the small intestine and reaches peak blood levels within 5-10 minutes.

Hydroxytyrosol is the only phenolic compound that is able to cross the blood-brain barrier, which allows it to also absorb free radicals throughout the central nervous system.Ziosi P, et al.

When you metabolize the neurotransmitter dopamine, you produce a modest amount of hydroxytyrosol. Diseases that lower dopamine levels, such as depression, schizophrenia, psychosis, and Parkinson’s, would also cause very low levels of hydroxytyrosol.

As a supplement or nutraceutical, it’s essential to take it with fat. The fat enhances its absorption.

Hydroxytyrosol is one of the key healthy-promoting compounds of the Mediterranean diet. Based on the research I reviewed, I feel like this nutraceutical hasn’t gotten the attention it deserves.

In this article, I’ll answer the following questions:

What is hydroxytyrosol?What are the health benefits?Are there any side effects?How much should you take?

The Mediterranean Diet Paradox

Long before the Keto craze, or the vegan agenda, the Mediterranean diet was recognized as one of the healthiest diets.

Or, to be more accurate, the diet of some cultures living around the Mediterranean Sea was recognized as healthier. They experience better health and longevity than those living in many other parts of the world.

However, this reality has been perplexing for nutrition and health researchers. People eat high-fat foods, drink lots of wine, and even smoke cigarettes at higher rates than average. Yet, they live longer and suffer less disease.

There must be something in their diet or lifestyle that protects them from the lifestyle and nutrition choices that, according to “science” should kill them.

Mediterraneans eat a lot more olives and drink more wine than other cultures. As it turns out, these dietary staples contain some pretty powerful compounds:

hydroxytyrosolresveratrolmelatonin

Red wine provides mainly resveratrol and melatonin, and a small amount of hydroxytyrosol. Olives, on the other hand, are the primary source of HT.

The fatty acids of olive oil promote brain health and prevent neurological disorders, inflammatory complications, and cancer. Wani TA, et al. 

Regular consumption of olives, or more precisely, the fatty acids in olives, is associated with:

Lower risk of neuropsychiatric disordersLower risk of lateral sclerosisBetter motor coordinationPrevention of osteoarthritis, when combined with exercisePrevention of atherosclerosisRelief of symptoms of colitis

These health benefits aren't necessarily from the fatty acids in olive oil. They're from the hydroxytyrosol.

What is hydroxytyrosol?

Hydroxytyrosol (HT) is a polyphenol found in olive fruits and olive leaves. It’s also found in red wine, although the concentration is much lower than in olives. Along with another compound in olives, oleuropein, HT gives extra-virgin olive oil its distinctive taste.

Extraction of HT from olives usually requires solvents like methanol and hexane. However, it is possible to extract HT with water alone. When choosing a supplement, I’d recommend using only hydroxytyrosol extracted with water. It eliminates the possibility of any leftover solvents from ending up in your system.

Hydroxytyrosol is rapidly absorbed in the small intestine and reaches peak blood levels within 5-10 minutes.

Hydroxytyrosol is the only phenolic compound that is able to cross the blood-brain barrier, which allows it to also absorb free radicals throughout the central nervous system.Ziosi P, et al.

When you metabolize the neurotransmitter dopamine, you produce a modest amount of hydroxytyrosol. Diseases that lower dopamine levels, such as depression, schizophrenia, psychosis, and Parkinson’s, would also cause very low levels of hydroxytyrosol.

As a supplement or nutraceutical, it’s essential to take it with fat. The fat enhances its absorption.

What are the health benefits?

As I researched hydroxytyrosol for this article, I found a dizzying number of research-supported health benefits. Much of the research is based on cell cultures and animal studies. Some is based on research in humans.

When you combine the scientific evidence with what's seen in population-based research of Mediterranean people, you end up with a pretty convincing argument in favor of increasing HT consumption.

Mitochondrial and Metabolic Function

Your life depends on your mitochondria, teeny-tiny power plants found in almost every cell of the body. Most known diseases result in some kind of dysfunctional mitochondria....

My Foundational Five are the best supplements to help form a foundation of good nutrition, no matter what your goals may be.

Before I recommend the best muscle-building supplements, weight loss pills, or detox programs, I almost always recommend starting with the following five supplements.

Then, as you make progress toward your goals, you might consider adding to these five, but not taking something in place of them.

Of course, as potent as these supplements are, you still need to eat well, too.

As I often say...

No supplement is so good it can offset the effect of a poor diet. No diet is so good that it can't benefit from supplementation.

Your nutrition should complement a good strength training program, and quality sleep, as well.

If you're serious about your health, consider making the following five supplement nonnegotiables each day.

1. High-Quality Multivitamin

Imagine building your dream home without using any screws, nails, glue, or caulk.

You could use all the best wood, granite, and glass available. But if you don't have the materials to tie it all together, your home won't stand very long.

A high-quality multivitamin provides the micronutrients necessary to avoid gaps that could cause your metabolism, and then your body, to break down.

When I recommend a high-quality multivitamin, I mean high-quality. Here's what to look for in a high-quality multivitamin:

Natural folate, not folic acid (labeled as Metafolin®, L-5-methyltetrahydrofolate, or methylated folate)

Methylcobalamin instead of cyancobalamin

Mineral glycinate chelates (i.e. magnesium bisglycinate, magnesium glycinate)

Both K1 and K2

Exceeds Daily Value (DV) for most micronutrients

Efficacious doses of any extra ingredients to enhance the formula

This is a starting point. It's not an all-encompassing list of what it takes to make the best multivitamin.

Read also: The Best Multivitamins For Men and Women.

2. Fish Oil

According to one survey, almost 63% of people knew they did not get enough omega-3 fats in their diet. However, only 26% of people supplemented with omega-3s.

Omega-3 fatty acids play an essential role in your brain health, as well as the function of almost every system in the body.

Like micronutrients, omega-3s are essential for health. High-quality fish oil is the best way to increase your omega-3 fatty acid levels.

The following are some of the benefits of supplementing with fish oil:

Enhances fat loss*

Supports healthy lipid and glucose levels*

Increases protein synthesis and supports gains in strength and lean body mass*

Supports normal inflammation levels*

Enhances immune function*

Supports cognitive / brain function*

Supports a normal stress response*

May reduce some symptoms of depression*

Enhances eye health*

May lessen chances of infant allergies if used during pregnancy*

The core of their benefit comes from how they affect your cell membranes. When your omega-3 levels are high enough, your cell membranes can easily transfer nutrients into the cell, and waste products or toxins out of it.

Read more: Fish Oil: Health Benefits for Your Body and Brain.

3. Magnesium

The average person consumes a woefully inadequate amount of magnesium. Magnesium plays a role in more than 300 enzymatic reactions.

As a result, the health benefits of magnesium cross the entire body. Magnesium:

Is necessary for proper cardiovascular function*

Supports normal inflammation levels*

Supports normal blood pressure*

Helps maintain normal blood sugar levels*

Plays a role in energy production, assisting with the extraction of energy from food*

Supports the proper utilization of amino acids, fat, or carbohydrates*

Aids in the creation of adenosine triphosphate (ATP)*

Is necessary for nerve impulse conduction*

Is required for the utilization of other micronutrients, such as B-complex vitamins, vitamin C,

I'm often asked, "What are the best supplements to support my health and fitness goals?" People ask for one of three reasons. They:



* Have never used supplements, and are utterly confused about where to begin.* Take handfuls of supplements every day, and have pill fatigue* Hope there's a shortcut to their fitness goals by popping some pills.



Some want to know the best weight loss supplements. Others look for the best muscle building supplements. And still others are hoping there's a cure for...you name it.



Before I take people down the path of finding the perfect natural product for a specific goal, I first help them understand the importance of building a solid base of nutrition, and complement it with the right exercise and lifestyle choices.



As I often say...



No supplement is so good it can offset the effect of a poor diet. No diet is so good that it can't benefit from supplementation.



Of course, diet alone won't get you to your goals. You also need to consistently follow a good workout program, and get good quality sleep.



Anyway, before I recommend supplements for weight loss, muscle-building, brain health, or any other goals, I always start with what I call The Foundational Five. Here they are.



Article Shortcuts* 1. High-Quality Multivitamin* 2. Fish Oil* 3. Magnesium Glycinate* 4. Vitamin D (Cholecalciferol)* 5. Probiotic* Summary



1. High-Quality Multivitamin



A high-quality multivitamin tops my list of the best health supplements.



Imagine building your dream home without using any screws, nails, glue, or caulk. You could use all the best wood, granite, and glass available. But if you don't have the materials to tie it all together, your home won't stand very long.



It's the same thing with the value of a high-quality multivitamin. You could buy the best quality meat and fish, eat organic vegetables, and drink raw milk straight from a grass-fed cow. Yet, if you still lack the micronutrients necessary for a healthy metabolism, your body won't hold up the way it could.



Keep in mind that when I recommend a high-quality multivitamin, I mean high-quality. Here's what to look for in a high-quality multivitamin:



* Natural folate, not folic acid (labeled as Metafolin®, L-5-methyltetrahydrofolate, or methylated folate)* Methylcobalamin instead of cyancobalamin* Mineral glycinate chelates (i.e. magnesium bisglycinate, magnesium glycinate)* Both K1 and K2* Exceeds Daily Value (DV) for most micronutrients* Efficacious doses of any extra ingredients to enhance the formula



Those are starting points to help guide you away from crap, and toward quality. It's not an all-encompassing list of what it takes to make the best multivitamin.



I use and recommend:



* Thorne Multi-Vitamin Elit...

My Foundational Five are the best supplements to help form a foundation of good nutrition, no matter what your goals may be.

Before I recommend the best muscle-building supplements, weight loss pills, or detox programs, I almost always recommend starting with the following five supplements.

Then, as you make progress toward your goals, you might consider adding to these five, but not taking something in place of them.

Of course, as potent as these supplements are, you still need to eat well, too.

As I often say...

No supplement is so good it can offset the effect of a poor diet. No diet is so good that it can't benefit from supplementation.

Your nutrition should complement a good strength training program, and quality sleep, as well.

If you're serious about your health, consider making the following five supplement nonnegotiables each day. I've included the specific products I use and recommend as part of my Foundational Five as well.

The Wellevate button link below takes you to my practitioner dispensary, where you can access more than 300 brands of supplements. Once you're Wellevate account is set up, I'll send you the specific products I recommend as part of the Foundational Five.

1. High-Quality Multivitamin

Imagine building your dream home without using any screws, nails, glue, or caulk.

You could use all the best wood, granite, and glass available. But if you don't have the materials to tie it all together, your home won't stand very long.

A high-quality multivitamin provides the micronutrients necessary to avoid gaps that could cause your metabolism, and then your body, to break down.

When I recommend a high-quality multivitamin, I mean high-quality. Here's what to look for in a high-quality multivitamin:

* Natural folate, not folic acid (labeled as Metafolin®, L-5-methyltetrahydrofolate, or methylated folate)* Methylcobalamin instead of cyancobalamin* Mineral glycinate chelates (i.e. magnesium bisglycinate, magnesium glycinate)* Both K1 and K2* Exceeds Daily Value (DV) for most micronutrients* Efficacious doses of any extra ingredients to enhance the formula

This is a starting point. It's not an all-encompassing list of what it takes to make the best multivitamin.

2. Fish Oil

According to one survey, almost 63% of people knew they did not get enough omega-3 fats in their diet. However, only 26% of people supplemented with omega-3s.

Omega-3 fatty acids play an essential role in your brain health, as well as the function of almost every system in the body.

Like micronutrients, omega-3s are essential for health. High-quality fish oil is the best way to increase your omega-3 fatty acid levels.

The following are some of the benefits of supplementing with fish oil:

* Enhances fat loss** Supports healthy lipid and glucose levels** Increases protein synthesis and supports gains in strength and lean body mass** Supports normal inflammation levels** Enhances immune function** Supports cognitive / brain function** Supports a normal stress response** May reduce some symptoms of depression** Enhances eye health** M...

My Foundational Five are the best supplements to help form a foundation of good nutrition, no matter what your goals may be.

Before I recommend the best muscle-building supplements, weight loss pills, or detox programs, I almost always recommend starting with the following five supplements.

Then, as you make progress toward your goals, you might consider adding to these five, but not taking something in place of them.

Of course, as potent as these supplements are, you still need to eat well, too.

As I often say...

No supplement is so good it can offset the effect of a poor diet. No diet is so good that it can't benefit from supplementation.

Your nutrition should complement a good strength training program, and quality sleep, as well.

If you're serious about your health, consider making the following five supplement nonnegotiables each day.

1. High-Quality Multivitamin

Imagine building your dream home without using any screws, nails, glue, or caulk.

You could use all the best wood, granite, and glass available. But if you don't have the materials to tie it all together, your home won't stand very long.

A high-quality multivitamin provides the micronutrients necessary to avoid gaps that could cause your metabolism, and then your body, to break down.

When I recommend a high-quality multivitamin, I mean high-quality. Here's what to look for in a high-quality multivitamin:

Natural folate, not folic acid (labeled as Metafolin®, L-5-methyltetrahydrofolate, or methylated folate)Methylcobalamin instead of cyancobalaminMineral glycinate chelates (i.e. magnesium bisglycinate, magnesium glycinate)Both K1 and K2Exceeds Daily Value (DV) for most micronutrientsEfficacious doses of any extra ingredients to enhance the formula

This is a starting point. It's not an all-encompassing list of what it takes to make the best multivitamin.

Read also: The Best Multivitamins For Men and Women.

2. Fish Oil

According to one survey, almost 63% of people knew they did not get enough omega-3 fats in their diet. However, only 26% of people supplemented with omega-3s.

Omega-3 fatty acids play an essential role in your brain health, as well as the function of almost every system in the body.

Like micronutrients, omega-3s are essential for health. High-quality fish oil is the best way to increase your omega-3 fatty acid levels.

The following are some of the benefits of supplementing with fish oil:

Enhances fat loss*Supports healthy lipid and glucose levels*Increases protein synthesis and supports gains in strength and lean body mass*Supports normal inflammation levels*Enhances immune function*Supports cognitive / brain function*Supports a normal stress response*May reduce some symptoms of depression*Enhances eye health*May lessen chances of infant allergies if used during pregnancy*

The core of their benefit comes from how they affect your cell membranes. When your omega-3 levels are high enough, your cell membranes can easily transfer nutrients into the cell, and waste products or toxins out of it.

Read more: Fish Oil: Health Benefits for Your Body and Brain.

3. Magnesium

The average person consumes a woefully inadequate amount of magnesium. Magnesium plays a role in more than 300 enzymatic reactions.

As a result, the health benefits of magnesium cross the entire body. Magnesium:

Is necessary for proper cardiovascular function*Supports normal inflammation levels*Supports normal blood pressure*Helps maintain normal blood sugar levels*Plays a role in energy production, assisting with the extraction of energy from food*Supports the proper utilization of amino acids, fat, or carbohydrates*Aids in the creation of adenosine triphosphate (ATP)*Is necessary for nerve impulse conduction*Is required for the utilization of other micronutrients, such as B-complex vitamins, vitamin C, and vitamin E*Is necessary for muscle contraction as well as muscle relaxation*Supports bone health,

You joined a gym. The equipment looks amazing. The energy is off the chart. You're excited about the possibilities. You show up for your first workout, and realize something important: You have no idea what to do.

Or maybe that's not your story. Perhaps, you've been showing up at your fitness center for months, but have finally admitted you're not getting any results. You gravitate to the same cardio or strength equipment each workout, not because you think they're working for you, but because they're the only things you know how to do.

You've started to wonder what a typical gym workout should be like. Is there a “best” workout routine? With all of the equipment available, how should you plan your workout, anyway?

This might come as a surprise, but you're not alone if you feel lost. Most people don’t know what to do at the gym, even if they look like they do in their Lululemon or Under Armour apparel.

Why Gym Workouts Are Better Than Home-Based Exercise Programs

For almost everyone, working out in a gym, or "fitness center," is almost always better than working out at home.

First, when you go to a gym, you get out of your home environment. You'll be out of the reach of excuses, interruptions, and temptations that keep you from getting your training sessions done.

Second, the energy of being around other people focused on their fitness is infectious. A motivational quote poster and loud music are no match for the inspiration of being around other people doing the same thing you are.

Third, most people don't have enough equipment to follow a complete strength training program.

A solid home gym would have, at a minimum:

Adjustable squat rack with pull-up attachment and safety bars

Barbell and weight plates

Dumbbell set

Adjustable bench

Cable attachment or tubing

Buying fancy gym equipment won't motivate you to workout. You need the motivation before you buy the equipment, or the fact that you don't use it will become an irritation, not motivation.

Some will read this, and think, "If you need a gym, then why is Beach Body so popular?"

"Home entertrainment systems" are easy to sell. They're just what the average person wants to hear.

Move from the couch to the floor in front of your TV, and follow this easy 30 minute routine. We've even included sexy models to keep your heart racing.

People buy the programs, but that doesn't mean they work long-term.

If you want to get and stay fit, be around fit people. They're at the fitness center.

The First Rule

Before delving into the gym workout programs, I need to address one rule and five program design guidelines.

I use this rule to determine whether or not to use or recommend an exercise, a nutrition choice, or a lifestyle habit.

Like a smart investor who analyzes deals with the lens of "don't lose money," I consider my recommendations with a similar rule:

The First Rule:Don’t Lose Muscle

Muscle loss wreaks havoc on your metabolism, and contributes to the myriad of health problems the average person faces today.

Muscle:

stores carbohydrates, so you can eat some treats without them turning them into muffin tops.

supports your skeleton, so you can move with minimal effort well into old age.

has a minor metabolic effect, so you burn a few more calories each day, even while sitting still.

has a direct connection to bone density, so as you build muscle you also enhance bone density and reduce the risk of osteoporosis and bone fractures.

has a direct impact on longevity, as it provides a storage of amino acids used when dealing with sarcopenia and cachexia, or degenerative disease.

Unfortunately, the standard approach to nutrition and exercise does the opposite. It causes muscle loss. You know the advice:

Eat a low-calorie diet

Do lots of cardio to "burn fat"

Burn as many calories as possible when you workout

That's horrible advice!

You joined a gym. The equipment looks amazing. The energy is off the chart. You're excited about the possibilities. You show up for your first workout, and realize something important: You have no idea what to do.

Or maybe that's not your story. Perhaps, you've been showing up at your fitness center for months, but have finally admitted you're not getting any results. You gravitate to the same cardio or strength equipment each workout, not because you think they're working for you, but because they're the only things you know how to do.

You've started to wonder what a typical gym workout should be like. Is there a “best” workout routine? With all of the equipment available, how should you plan your workout, anyway?

This might come as a surprise, but you're not alone if you feel lost. Most people don’t know what to do at the gym, even if they look like they do in their Lululemon or Under Armour apparel.

In this article, I've:

* shared the secrets to designing an effective exercise program.* explained why strength training, and not cardio should be your main focus.* provided a beginner and intermediate gym-based workout routine, with sets, reps, and exercise videos.

When you're ready to take your training to another level, consider joining VIGOR Training, where you get access to a number of different training programs, and the camaraderie of the VIGOR Training membership community to keep you motivated and on track with your goals.

Why Gym Workouts Are Better Than Home-Based Exercise Programs

For almost everyone, working out in a gym, or "fitness center," is almost always better than working out at home.

First, when you go to a gym, you get out of your home environment. You'll be out of the reach of excuses, interruptions, and temptations that keep you from getting your training sessions done.

Second, the energy of being around other people focused on their fitness is infectious. A motivational quote poster and loud music are no match for the inspiration of being around other people doing the same thing you are.

Third, most people don't have enough equipment to follow a complete strength training program.

A solid home gym would have, at a minimum:

* Adjustable squat rack with pull-up attachment and safety bars* Barbell and weight plates* Dumbbell set* Adjustable bench* Cable attachment or tubing

Buying fancy gym equipment won't motivate you to workout. You need the motivation before you buy the equipment, or the fact that you don't use it will become an irritation, not motivation.

Some will read this, and think, "If you need a gym, then why is Beach Body so popular?"

"Home entertrainment systems" are easy to sell. They're just what the average person wants to hear.

Move from the couch to the floor in front of your TV, and follow this easy 30 minute routine. We've even included sexy models to keep your heart racing.

People buy the programs, but that doesn't mean they work long-term.

If you want to get and stay fit, be around fit people. They're at the fitness center.

The First Rule of VIGOR Training

Before delving into the gym workout programs, I need to address one rule and five program design guidelines.

I use this rule to determine whether or not to use or recommend an exercise, a nutrition choice, or a lifestyle habit.

You joined a gym. The equipment looks amazing. The energy is off the chart. You're excited about the possibilities. You show up for your first workout, and realize something important: You have no idea what to do.

Or maybe that's not your story. Perhaps, you've been showing up at your fitness center for months, but have finally admitted you're not getting any results. You gravitate to the same cardio or strength equipment each workout, not because you think they're working for you, but because they're the only things you know how to do.

You've started to wonder what a typical gym workout should be like. Is there a “best” workout routine? With all of the equipment available, how should you plan your workout, anyway?

This might come as a surprise, but you're not alone if you feel lost. Most people don’t know what to do at the gym, even if they look like they do in their Lululemon or Under Armour apparel.

In this article, I've:

shared the secrets to designing an effective exercise program.explained why strength training, and not cardio should be your main focus.provided a beginner and intermediate gym-based workout routine, with sets, reps, and exercise videos.

Get Genesis, my 24-week Beginner Gym Workout Program for free here.

When you're ready to take your training to another level, consider joining VIGOR Training, where you get access to a number of different training programs, and the camaraderie of the VIGOR Training membership community to keep you motivated and on track with your goals.

Why Gym Workouts Are Better Than Home-Based Exercise Programs

For almost everyone, working out in a gym, or "fitness center," is almost always better than working out at home.

First, when you go to a gym, you get out of your home environment. You'll be out of the reach of excuses, interruptions, and temptations that keep you from getting your training sessions done.

Second, the energy of being around other people focused on their fitness is infectious. A motivational quote poster and loud music are no match for the inspiration of being around other people doing the same thing you are.

Third, most people don't have enough equipment to follow a complete strength training program.

A solid home gym would have, at a minimum:

Adjustable squat rack with pull-up attachment and safety barsBarbell and weight platesDumbbell setAdjustable benchCable attachment or tubing

Buying fancy gym equipment won't motivate you to workout. You need the motivation before you buy the equipment, or the fact that you don't use it will become an irritation, not motivation.

Some will read this, and think, "If you need a gym, then why is Beach Body so popular?"

"Home entertrainment systems" are easy to sell. They're just what the average person wants to hear.

Move from the couch to the floor in front of your TV, and follow this easy 30 minute routine. We've even included sexy models to keep your heart racing.

People buy the programs, but that doesn't mean they work long-term.

If you want to get and stay fit, be around fit people. They're at the fitness center.

The First Rule of VIGOR Training

Before delving into the gym workout programs, I need to address one rule and five program design guidelines.

I use this rule to determine whether or not to use or recommend an exercise, a nutrition choice, or a lifestyle habit.

Like a smart investor who analyzes deals with the lens of "don't lose money," I consider my recommendations with a similar rule:

The First Rule of VIGOR Training:Don’t Lose Muscle

Muscle loss wreaks havoc on your metabolism, and contributes to the myriad of health problems the average person faces today.

Muscle:

stores carbohydrates, so you can eat some treats without them turning them into muffin tops.supports your skeleton, so you can move with minimal effort well into old age.has a minor metabolic effect, so you burn a few more calories each day,