The Middle Finger to Unrealistic Fitness Advice

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 I received this little gem of advice today.

“Remember, good nutrition is all about making good choices in all situations – even on Halloween!”

Thanks for that. (eyes rolling)

Somebody needs to GET a DAMN life.  Why is it that every fitness guru’s newsletter I subscribe to gives out this bogus, unrealistic advice?  Not all of us want to eat, sleep and breath a plain chicken breast lifestyle?  For god’s sake, give out some REAL tips on this day not just “avoid the candy and beer.”

How awful it must be to just workout, eat healthy, and never drink a beer, eat a piece of candy and miss out on life becuase you might miss a workout.

You’ll be the healthiest dead person I know.

Here’s to that advice and anything else like that I receive today on Halloween.

My One Finger Salute to Piss Poor Fitness Advice

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What Jeff Anderson can teach you about Halloween candy

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Halloween

“Who really wants to be the Scrooge who ruins the holiday for kids by handing out nutritionally smart treats?” - Clark Howard

I’ve always been impressed with those who could turn down Halloween candy. It never came easy to me and I have marveled any times when others seem to say ‘no thanks’ so effortlessly. Then, I figured out their secret…

For starters, it seems like this is the beginning of the season when every fitness personality, myself included, starts to give you all sorts of advice about the holiday season. Motivation
tips, ways to avoid overeating, secret cardio tricks or tells you flat out…

The SECRET to avoiding the candy rush is simply to say “no.”

Frankly, that’s fine for somebody who doesn’t drink, always thinks about bodybuilding, eats plain chicken day after day and is Mr/Ms. Fit but for the rest of us…

We need some REAL solutions and within reason.

On October 31, 2007 in the United States, it will be Halloween and I for one will have some candy!

::: The Secrets to Halloween Candy :::

1. Just Say No

How unrealistic is this but I had to start with it. Just say no. Pass it up. If you can that’s the best solution.

2. Time the Candy

Halloween candy usually starts a day or two before the actual event, you go shopping for it or you go last minute and grab some bags depending on the neighborhood. Your best bet for these few days is to NEVER skip a meal. The more full you can get, the less desire you’ll have to fill up on sugar. If you need your candy, then make it a desert, and AFTER the meal treat and not before. This ensures you’ll be full before you start to eat any and you are not as likely to ruin a meal by indulging in candy before hand.

3. Purchase “Healthy Alternatives”

A recent Los Angeles Times article reported a growing trend in healthy Halloween candy. Some items like little pretzel snacks, Teddy Grahams and even packets of carrots are making an appearance. But first a warning…

If you go this route, I’ve been told by local teenagers that your house will be avoided as word of mouth news makes the round or worse yet, people might egg your house. A little harsh I’d say.

4. Buy the Kind You Hate

This came as a tip from my own wife. Our son was off to a Friday night local party and she bought a bag of Skittles. She didn’t like Skittles so there was no temptation for her to eat
them while they sat in the garage. If you have a lot of kids in the neighborhood and you want to hand out candy, purchase the kind you don’t like. It’s less likely you’ll want to overeat candy you hate.

5. Be Picky

Most likely you’ll have many options for a wide variety of candy. Especially if you are at a Halloween party. In this case, be picky. Only eat what you like and keep the intake
within reason.

6. Avoid Excessive Alcohol

Why? Now I’m saying you can’t have a glass of wine or a beer? Nope not at all. But excessive alcohol will lead to reduced will-power. And with quick snacks about, you are more likely to make poor choices. You’ll spike your blood sugar which will lead to increased hunger and more poor choices. It’s like a vicious circle. Keep one or the other in check. It’s deadly to do both.

Here’s my favorite little known and never discussed secret about simple sugars… This little gem came from an interview I did with [tag-tec]Jeff Anderson[/tag-tec].

7. The Absolute Best Time to Eat Candy

Is there really such a time? Because today alone I’ve received several newsletters telling me that going to the gym before or after isn’t the way to go. Those guys are wrong because they are WAY to professional to tell you the alternatives. Not to mention, they feel obligated to always be the role model. Anyway, I’m a real person with real needs and I slip up. They don’t.. but I do so I know what it’s like.

AFTER an intense weight workout what does everybody recommend?

Simple carbs! They do this because your muscles have been depleted of glycogen and need simple sugars to get your short term energy reserves back to normal.

Now I’m not saying to eat the bag or grab a handful of candy but I am saying…

1- Weight Training
2- Get your protein
3- Eat your candy

Marc’s Guilty Comment: Look, I want to be professional to, so I will be honest and say I’m not telling you to eat candy as a good post-workout alternative. I’m just saying that IF you need to eat candy on Halloween, you can offset some of the ‘bad’ things if you hit the gym first and use your candy carvings as a simple sugar carb replacement taking into account for the additional calories.

Weight training, not cardio, is what you want because with cardio, you’ll just burn fat. You want to burn out your short term energy stores in order for this “have your cake and eat it too” trick to work.

That tip is going to be me some hate mail but you know what? I know living a healthy lifestyle is hard. Making choices about food every single day is annoying. Everybody is giving you the golden tips and for many, they work. But those are the people who are so determined it simply doesn’t much matter.

For the rest of us who do quite well but occasionally slip up, nobody is catering to us except my friend Jeff Anderson.

Jeff Anderson, better known as the [tag-tec]Muscle Nerd[/tag-tec], gave me that tip in an interview I did with him. And you can listen to the whole thing, that tip and a heck of lot more. Listen on the computer or download the MP3 file and listen later.

So no matter what Halloween, Thanksgiving, or even the earliest of Christmas parties throws at you, the Optimum Anabolics workouts will help put those calories in the right place. You’ll build muscle and burn fat.

Click here to get the interview I did with Jeff Anderson

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You Can Brush Your Teeth with Milkshakes

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I’ve got to get this off my chest before I explode!

Just a few hours ago, a kid posted a simple question about
gaining weight to a bodybuilding forum and received some
typically bad advice on the topic commonly referred to as
bulking.

Here’s what one person said, “It takes a damn long time withoutWeight Gain Tips
eating junk. If you are willing to put the hours in the gym, then you should start stuffing your face with KFC and McDonalds, it’s so much quicker.”

No doubt about it… if you choose to workout and be healthy, you’ll want to make the quickest decisions you can make even if you put your health at risk. Who wants to put in the time? (please note the sarcasm in my voice).

As if that advice wasn’t bad enough, you’d think I’d just let
bygones by bygones but when I saw another person follow up with this gem, I snapped when I read…

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How to Speed Up Your Post Workout Recovery

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Post Workout Exercise Recovery

How to Speed Up Your Post Workout Recovery

Many weight lifting programs, bodybuilding forums and fitness articles written by experts spend hours and hours talking about a new way to lift a weight and how to kill yourself in the gym. Even better are the one line answers on most forums that after exercise, you just down a crap-load of protein as fast as possible and that’s it folks. Then go eat a meal later. It’s all good. Post workout recovery is about the shortest topic in bodybuilding and one of the longest in distance runner circles.

Have you ever asked a question about post-training recovery and received the standard “Drink your protein shake,” as the full answer?

While this is true (as little as six grams of protein has been shown to be beneficial) it’s a little more detailed than just protein if you want to perform at an optimal level.

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Is there a McDonald’s Gene?

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According to a preliminary study from the researchers from the National Institutes of Health

“A gene mutation found in some children may significantly influence how
much they eat, according to a study presented Sunday at an annual
meeting of the Obesity Society.”

But that’s not all... “Researchers found that 10 children who had mutations in a gene called the melanocortin 3 receptor consumed about 400 more calories than those
with normal MC3R genes.”


Fewer than 5% of adults and children have this gene mutation. And while this doesn’t seem all that interesting, what caught my eye was the sidebar in regards to childhood obesity.

Calories: Children get about one-third of their calories from pizza, snacks and desserts, one study reports.

Now that was disturbing!

Gene mutation could shape children’s eating

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How Many Calories Do I Need Per Day?

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How Do I Calculate Caloric Needs Based On My Goal (gain/loss/maintain)?

Listen, figuring out [tag-tec]how many calories a day you need[/tag-tec] to lose weight, maintain your weight or gain weight really isn’t too hard. And with the formula I’m about to give you plus a very cool website, you can easily track where you are and what you need to do daily to reach your goals. So lets’ begin!

IF YOU DON’T KNOW WHERE YOU ARE, THEN LOSING, MAINTAINING OR GAINING WILL BE IMPOSSIBLE!

Step 1:

Take your current body weight in pounds (lbs) and multiply by 11.

Example: 194 lbs x 11 = 2134 calories

This is what I need to just keep what I have, without moving. But remember, you do move. So you have to then calculate your metabolic factors into this… so off to step 2…

Step 2:

Figure out your metabolic factor according to the table below.

But first, some definitions to help you determine where you might fit in:

Slow Metabolism: You basically look at food and you seem to put on pounds. You can gain weight by eating salads but it’s difficult to lose the weight.

Moderator Metabolism: You can gain weight if you try. You can lose weight if you try. You really don’t have trouble losing weight depending on what you want to do.

Fast Metabolism: You are the skinny guy or gal who can eat *ANYTHING* and it makes no difference. Gaining weight is difficult. Losing weight can happen overnight. Just by watching T.V. you seem to shed pounds.

Metabolic %

Under 30 years old

Slow Metabolism- 30%

Moderate Metabolism- 40%

Fast Metabolism- 50%

30-40 years old

Slow Metabolism- 25%

Moderate Metabolism- 35%

Fast Metabolism- 45%

Over 40 years old

Slow Metabolism- 20%

Moderate Metabolism- 30%

Fast Metabolism- 40%

Example: 2134 calories x 35% = 746.90

I took my calories needed above just to sit here and not move and multipled it by my metabolic factor and I find that I need an additional 746.90 calories because of my specific metabolism.

Step 3:

Put it together.

2134 + 746.90 = 2880.90 calories

I need 2,880.90 calories to maintain my current weight with my current activities.

Note: You can also adjust your metabolic factor if you do something that might take you to the next level. If you are a moderator metabolism person but you do distance running, it might make more sense to put your self in the fast category since you burn a lot more calories.

Step 4:

Now change the above with about 500 calories every day to reach your goals!

Lose Weight: I would take 2880.90 – 500 = 2380.90

Maintain Weight: I would just leave it at 2880.90 and continue what I was doing in my activities

Gain Weight: I would take 2880.90 + 500 = 3380.90

Note: 500 calories a day is just a general term everybody uses to say that adding this amount is within safe limits. Eat too much, and you end up storing fat. Cut too many calories and your body just goes into starvation mode and ends up retaining more fat. 500 is a safe, recommended guideline.

Step 5:

You must track what you are eating so you’ll know if you’ve made your goal for the day. And tracking food does not have to be complicated with weights and scales.

It’s a shame that so many people just start training and never figure out what they need to eat daily to reach their goals.

Marc’s Recommendation: www.fitday.com

You can keep doing the math over and over as you reach a goal. If you are bulking, your requirements will change as you progress. And when you lose weight they will as well. You might want to lose weight, reach a target weight and then maintain. So you will do this formula again when you have hit the weight you want.

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Why Thousands of Bodybuilder, (Sick And Tired of Hype, Info Overload, And Confusion), Swear By My ’19 Secrets To Build 5 Lbs Of Muscle In 28 Days Or Less’ eBook…” For your complimentary copy, visit NoBull Bodybuilding

How to Keep Your Workouts Under 60 Minutes

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Question:

Marc,

I’ve read through a lot of your material but one thing is still unclear;

How do you fit all of the following in 1 hour?

1. general warm up (5 mins cardio)
2. stretching (5 mins)
3. warm up sets of each exercise
4. cool down exercise
5. 12 set workout routine

The best I’m doing is 90 minutes in order to include all of the above. I can’t figure out how to get this under 1 hour.

Mike

Answer:

Mike,

1. my general warm up is about the same (5 minutes of light cardio)
2. 1-3 warm up sets for the first exercise for that muscle group
3. working sets (45 minutes that incorporates supersets)
4. cool down to get the blood flow regulated again (5 minutes)
5. stretching (5 minutes) 

I use a lot of supersets during my weight resistance to get more work done in less time.  I don’t stretch before hitting the weights as numerous studies have not shown any benefit to doing so in terms of injury prevention.  Doing it after is most beneficial. 

When a muscle is warmed up, there’s no need to do additional warm up exercises for that same group just because you switched the exercise.  Unless it’s vastly different. 

For example, even if I were almost done with legs, I would still do a warm up for stiff legged deadlifts because the move is unique. 

If I were doing chest and I warmed up with incline dumbbells, upon moving to the Swiss ball bench press, I would not warm up.  I would go for a working set. 

Overall, I have been able to keep my working time about 60 minutes give or take using the above setup. 

When people talk about keeping workouts short for focus and energy reasons, they are referring to your working set time.  I know some programs mention total gym time but if you are serious about building muscle, you will probably end up doing more volume, which makes the 60 minute recommendation, more focused on the actual weight resistance time. 

Your 90 minutes isn’t that bad.  I think if you tweak your situation a bit,  you can eliminate some unnecessary warm ups and stretching that may give you 15 minutes back.

Related Reading: 5 Ways to Cut Your Workout Time

Marc

MP3 File

Bad Gym Behavior: Decoded

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Gym Behavior

Can you imagine for a moment after a grueling set of squats, stumbling over to the leg curl machine looking face down into a pool of sweat from the previous user? Yuck!

Just picture lying face down on a machine, breathing in the smell of sweat, your chin touching the leather and getting wet from somebody’s bodily secretion! Think I’m joking? I don’t jest about things this disgusting.

Don’t make these gym blunders when you can easily avoid them and make the experience for the next person as best as possible. It won’t take but 2 seconds of your time when you are finished to ensure the gym is the House of Pain, the shrine or the temple it is to many others.
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Building Biceps

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[tag-tec]Building Biceps[/tag-tec] in 3 Easy Steps:

[tag-tec]Jeff Anderson[/tag-tec], known as “The Muscle Nerd” created a neat video on the concepts of 3 things you can do for [tag-tec]bigger biceps[/tag-tec] in the gym. Having tried these techniques myself for a few years, I can vouch that they do indeed work. Maybe you are doing these? If so, great! If not, then listen up for the next 5 minutes because what you will learn could mean the difference in several inches.

For the record… Jeff knows he misspelled the word “squeeze.” :-)

See this site if you are interested in [tag-tec]Optimum Anabolics[/tag-tec] by Jeff Anderson Optimum Anabolics program.

The Fit Get Fitter and the Fat Get Fatter

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Tom Venuto

Do you think Tom Venuto (pictured above) is in shape because he thinks and acts that way? Or… do you think he thinks and acts that way because he’s fit?

Maybe you’ve heard of the [tag-tec]law of attraction[/tag-tec]? I’m thinking that unless you change the way you act and think, you’ll always be the person you are and no diets, pills, powders or weight loss scams or weight gainers will change that fact.

Is losing weight or gaining muscle as simply as changing your thinking?

It could be and here’s something to think about.

People do not attract that which they want, but that which they are. – James Allen

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