The Fitolution – Day #5, Dips to Skinny


Mondays, Wednesdays and Fridays are strength days so stick to your strength routine. Make sure it’s at least 30 minutes of strength training.


Body Parts:  Arms, Biceps, Triceps

Sit on a weight bench or a sturdy chair and place your hands on either side of the hips so that the palms are resting on the bench and your fingers are hanging over the edge. Keep your feet together and your knees bent while you carefully move your buttocks off the bench—at this point, you will be supporting most of your body weight with your arms. Lower the hips toward the floor by bending the elbows until your upper arms are parallel to the floor. Push back up using your arms rather than your legs, and repeat. To progress the challenge, perform the dip with the legs fully extended with no bend in the knees.

Want a Challenge?  Bench Dips With Rotation

Sit on a bench and place your palms next to your hips with the fingers pointing down. This pose is easier with bent knees versus straight legs. Lift your hips off the bench and dip the body low enough to where your elbows bend at 90 degrees. Extend the arms back to the starting position. Once your arms are extended, take your right hand and reach it across the midline of the body. You want to rotate from the torso so you train your core. The left arm will stabilize. Return the right hand to center, dip and then reach the left hand across the midline of the body. This trains as both an isolated and an isometric exercise.

[The dip exercise requires a high level of shoulder stabilization and range of motion to perform correctly. To prevent the shoulder from rounding forward during the descent, keep the shoulder blades set slightly back and down in a stable position while performing the dip. Also, depending on your mobility, you might excessively arch the back into hyperextension or round the back into forward flexion in order to allow the shoulders to get into extension for the dip. These spine deviations should be avoided as they could promote injury. Continually work to keep the ribs in line with hips and the spine in a neutral position.]


Weekends present all sorts of comfortable justifications for eating a bunch of non-nutritious foods.

It could be anything:

  • Busy or bored.
  • Traveling or don’t leave the house.
  • Work or no work to do.
  • Family/social meals or eating alone.

Any excuse will do. Powerless victim of circumstance!

But business, boredom, travel, work, or family dinners don’t inherently cause overeating. People eat or drink too much in a lot of different situations. The explanation simply matches whatever happens to be going on at the time.

Rationalizations are a convenient script. They help us make sense of — and perpetuate — our overeating or other unhelpful behaviors.

Solution: Stop rationalizing and ask yourself why.

Sometimes, you’ll want to eat crap and too much of it. That’s normal.

But instead of falling back on the tired victim-of-circumstance narrative, take the opportunity to ask yourself what’s really going on.

Are you bored? Stressed? Sad? Happy?

Do this over and over and over, and you’ll start to see some patterns. That’s your pot of gold. That’s your opportunity to change overeating behavior — and do something else to address those emotions instead of bingeing.


Put someone else in control for a while.

Yes, you are the boss of you, and you should own your choices. But changing a deep-seated habit — even one that on the surface may seem silly and harmless, like overeating on the weekend — is challenging. Really challenging.

And just like weight loss, the process of changing your habits will have ups and downs. It helps to team up with someone who will support and encourage you.

Find a friend, a partner, a trainer, or a coach, who will listen to you and keep you accountable. For many clients, relinquishing control is a choice they’re glad to own.  Trainers feel the same way.  That’s why trainers have trainers.