Surprisingly Simple “Pre-Workout Energy Drink” Video

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This video rocks! This six minute video will show you step by step how to make your own homemade supplement energy workout drink. But before you watch the video, let me tell you some of the reasons why I like it so much.

For starters… we’ve all spent countless dollars on supplements. Who hasn’t tried a fat burner or wondered during their cutting cycle if just this one particular product might work to help chemically stimulate them to lose weight? Or the pre-workout blues where you don’t have the energy but you see the guy with the 1 gallon jug of some Nitrix Oxide mixture, caffeine and Yohimbe to get them amped for the workout ahead?

To date, I’m not a huge supplement fan myself so I don’t spend all that much money but I did. When I was 18 years old, I feel for tricks of the trade. I skipped meals and didn’t train like an animal in favor of the flashy ads. We’ve all been fooled at some point. It’s why marketing and advertising works so well and why people who can write, literally write their own paychecks.

But I’m getting way ahead of myself! For starters…

If you do like pre-workout drinks and you want to make your own, here’s a really simple recipe that you can follow that will have you amped for those workouts. Maybe you’ve heard the saying?

“Nothing is more persuasive than a good demonstration” If you tell them, they doubt you, but if you show them, they believe you.”

“Marc, do you think X brand of fat burner will work? Do you think I should spend my money on a pre-workout drink? I’m tired before I hit the gym and I need something. Please help. I don’t have a lot of money so don’t recommend something too expensive okay”

I get these all the time.

And that brings me to this video you’re about to watch and why I like it so much.

It’s hard enough to talk you thru making your own supplements. There’s confusion on what to buy, where to purchase the bulk products and how much to put in. I’m going to defer that question to the guy who likes to make his own supplements.

Frankly… NOTHING beats a good demonstration.

So, watch this demonstration, and appreciate a much education of homemade supplements.

Credit and a big thank you go to the producer of this video, Jeff “The Muscle Nerd” Anderson, The HomeMade Supplement Chef!, Thanks Jeff. Some companies may hate you for spreading this video. I’m sure some people will thank you for saving them a boatload of money. Almost everybody will appreciate the simplicity you demonstrate in this video on making your own pre-workout drink.

To pick-up the PDF of this recipe and to learn how to make many other homemade supplements from Jeff Anderson head over to:

www.HomeMadeSupplementSecret.com

How to Read a Research Study

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Photo Credit: NinJA999

Image Credit: ninja999

Do you ever wonder how they do it? How do fitness experts get their hands on a research study and break it down for the layman to understand? Do they know something we don’t? Do they really just print out 15 or more pages of a long, methodical study and read it word for word, first page to last and understand it?

For example, a new diet study from the New England Journal of Medicine (NEJM) compared low fat, low carb and the Mediterranean diet.

Here’s 2 excellent examples of fitness experts, breaking down just this study for you, reading far beyond the abstracts or the studies quick conclusions.

Sites That Got It Right:

  • Diet-Blog
  • Burnthefatblog

They like us, use a formula to read beyond the headlines, media frenzy and comprehend the article.

Almost all the reporters got it wrong, wrong WRONG! So did most of the gloating low carb forumites and bloggers. Come to think of, almost everyone interpreted this study wrong. Some valuable insights came out of this study, but almost everyone missed them because they were too busy believing what the news said or defending their own cherished belief systems …

- Tom Venuto

I Am Going to Show You How:

  • how to read a research study
  • know if the expert you are following has read the study and comprehended the study
  • be able to spot experts who use this formula from the others who skim and jump to conclusions

Why This Matters to You:

If you aren’t interested in learning how to read one, that’s fine. But make sure the guru you follow is READING and interpreting the study correctly based on the whole study.

Let’s get started with how to read a research study!

Structure of a Research Study:

Any professional research study contains the following sections:

  • Abstract
  • Introduction
  • Methods
  • Results
  • Discussion
  • References
  • Sources (sometimes the references and sources are combined as a single source of citations)

You may find that some research studies section names vary just a little, e.g. Methods could be Research Methods or Methodology. If you have in your hand a “research study” that doesn’t contain at least 90% of the above aforementioned sections, you don’t have a research article. If you are reading an article or blog post that doesn’t summarize the same sections above for you, you don’t have a summarized research study.
See the Section Definitions below if you aren’t familiar with what each section contains.

How to Read a Research Study: It’s Not First Page to Last!

My first inclination is to print out the whole thing and read it from beginning to end. Usually by the end, I’m confused, bored and tired. You don’t read the first to last page unless you’re already familiar with the topic.

The Right Way to Read a Research Study:

1. Start with the abstract for an overview. Reminder: Do not draw conclusions. Here’s where many people if they even bother to view the source stop. They reach a conclusion after viewing just the overview! That’s wrong and it usually leads to distribution of misinformation. You’d be surprised but most media outlets only read the title! Or the conclusion only and then report that to the masses as fact.

2. Read the first paragraph or so of the Introduction to get a general idea of the topic. Go to the last paragraph to read the hypothesis if any.

3. Skim the Discussion to see how the study turned out and any results.

4. Time for the details! Head back to the middle part and read the Methods section carefully and plan on re-reading this a few times to digest it all.

5. Read the Results section. You can use the Discussion section for clarity on what the statistics mean. However, don’t get bogged down in the details of the Methods or Results section. Just obtain an idea of how the hypothesis was tested.

6. Read the Discussion section closely. Pay attention to details.

7. Read the whole study, first page to last. Re-read it again for the best comprehension.

What The Section Means:

ABSTRACT:
A summary of the main points of the article: here’s where you’ll find the purpose of the study, the hypothesis, the methods used, who was studied, and the conclusion or the findings. While you should read this first to get an general overview, a common mistake made is to draw conclusions just from the abstract.

INTRODUCTION:
This section contains relevant background information, contexts and the predictions to be tested (the hypothesis). It may contain some references to previous studies related to the same topic.

METHODS:
The approach taken in the study is in the methods section. Here you should find detailed information about the research methods used. The questions asked the setup of the study, ages of the subject, number of subjects, procedures, testing conditions, and the approach that will be taken for data analysis.

RESULTS:
Data is summarized in this section, relationships between variables and any differences in the groups should be reported in this section. The analysis should reflect something about the predictions that were described in the Introduction section. Comparisons might be included to explain findings and to explore any unforeseen findings.

DISCUSSION:
You won’t find numbers or many stats here but you will find them summarized in a narrative form. How the study coincides with the hypothesis and any previous studies on the subject are discussed in this section. Suggestions for the need for further studies on this topic frequently are found in the discussion section.

REFERENCES (Sources):
A listing of the sources cited in the research study such as articles, books and possibly other studies. This could include sources not directly used to are still relevant to the research topic at hand. A little trick is to use the reference list to find many other sources on the topic.

Now that you understand how to read a research study here’s some practice for you.

YOUR HOMEWORK:

Use this diet study from the New England Journal of Medicine (NEJM) compared low fat, low carb and the Mediterranean diet. Remember, almost everybody got this one wrong! Let’s see if you read the study if you find the same conclusions.

QUESTION:

Do you think the following headlines are valid?

  • Study Tips Scales in Atkins Diets Favor: Low Carb Regimen Better Than Low Fat Diet For Weight And Cholesterol, Major Study Shows.
  • Low-Carb and Low-Fat Diets Face Off
  • The Never-Ending Diet Wars
  • Low Carb Beats Low Fat in Diet Duel
  • Atkins Diet is Safe and Far More Effective Than a Low-Fat One, Study Says
  • Unrestricted Low-Carb Diet Wins Hands Down
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How to Be a Bodybuilder Instead of a Gym Rat

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Do Genetics Determine Everything?

Photo Credit: Kaptain Kobold

There must be some reason why certain people build more muscle and lose more fat than others.

Said another way, if two equally gifted individuals start working out … why does one make significant progress and the other looks like they don’t even belong to a gym?

Is it simply a random occurrence – the proverbial, “your genetics determine your physique”?

Is it simply whoever trained harder on that particular day?

Is it simply that one person had a greater desire to challenge themselves than they other?

To be sure things like genetics, opportunity and desire contribute to the outcome of most bodybuilders, but there is another factor – often unseen – that plays a huge role in determining who gets to show off the six pack when summer rolls around.

And that factor is “gym strategy “.

That is -

(more…)

Bodybuilding with Hugo Rivera

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Hugo Rivera

During my 17 years of bodybuilding, I’ve run across many natural bodybuilders.  It’s rare when you see a bodybuilder of Hugo’s proportion and attention to detail.  Hugo walks the walk and talks the talk without a doubt.  His placement in non-tested bodybuilding shows is even more impressive.

I’d like you to meet Hugo Rivera.

1. Can you tell us a bit about yourself?

My formal education background believe it or not is in Computer Engineering. I graduated from the University of South Florida back in 1998. So the question is: how did I end up from engineering to being a competitive bodybuilder and best selling fitness author?

Well, I actually used to be very overweight as I was growing up so at an early age I experienced the feelings of insecurity that come along with obesity as well as the scorn and ridicule from some people. Since I kept hearing that the reason for my weight problems was food and that I had to stop eating, I took the advice to heart being sick and tired of how I looked and felt.

So this resulted in me going anorexic at the age of 13 and losing a total of 70 pounds in less than a year. My family, very concerned about my health, took me to a nutritionist in an effort to put some sense in me and stop the anorexic cycle.

This nutritionist mentioned one thing that changed my outlook on dieting forever: “Eating food will not make you fat; only the abuse of the wrong sort of foods will.” After listening to that statement, it all seemed to make sense. I then began following the diet she gave me and started to study the effects of foods on the human physiology.

By the age of fifteen my interest in how food affects the shape and the form of your body naturally led to an interest in the area of exercise.

2. So how did you get started with bodybuilding and what led you to become a fitness author with a website?

The reason I started bodybuilding is because a girl that I really liked back then told me that I would look better if I had some muscle on me. She said that though I looked good, I was too skinny. Keep in mind that anorexia left me weighing a bit less than 100-lbs.

So I asked my mom to get me a muscle magazine, the May 1990 Muscle & Fitness (which I still have to this day) so that I could educate myself on the subject. After I saw an article called: “How To Get BIG” written by the one and only, Arnold Schwarzenegger, I was hooked! To me, Arnold just looked perfect so I chose him as the role model to follow. I also got inspired by the physiques of Lee Labrada, Shawn Ray, and Francis Benfatto who were competing extremely successfully back then. To me, all of these guys exemplified perfection, real works of art. They all ate 6 times a day and trained hard day in and day out.

So I simply started with following the training program and diet laid out by Arnold on his article. As I was so underweight and skinny at the time, even with Arnold’s training, which was pretty much overtraining, I still gained 40lbs during the summer. A proper six meal a day diet and regular training with me being very underweight really pushed on the muscle mass even if I did gain a little fat as well, but it was amazing to me and all my friends thought I was on steroids! Yet, I did not even have a clue of what steroids where at that time!

Come to think of it, I guess that I was “on steroids” due to the fact that I was a teenager back then producing tons of hormones (yes guys, if you are teenagers then you are on the most powerful stack of anabolic steroids; the one produced by your own body! This, in conjunction with the fact that once I started to feed myself 6 times eating around 3,500-4,000 calories a day, made me grow beyond belief on a daily basis and I guess this is what got me really hooked and led me to become an avid natural bodybuilder.

After, gaining all that mass, I reached a plateau unfortunately; a sticking point I could not get past. As much as I loved Arnold I realized a natural bodybuilder like me could not keep up with the routines of professional bodybuilders who were taking drugs and so I took to reading countless books in my quest to find a perfect system.

The frustrating problem was that I started getting exposed to absolutely contradicting theories on how to best gain muscle and lose fat. Upset at the fact that no one could give me a straight answer I decided to take matters in my own hand and use myself as well as my training partner as guinea pigs in order to find out what worked. This was the first time I really knew that I was going to create my own system as I was going to test everything on myself, my training partner and friends in order to find out what worked and what didn’t so that I could then throw out the bad and keep the good.

I started my quest by recording everything I did down to the last detail. I’m quite analytical as a person, which is I guess why I became an engineer years later, but even early It showed as I read every book and article everywhere I could get my hands on. I was like a sponge for information, reading stuff from trainers from all over the world. I started to put together training routines and diet programs, and while some failed miserably some worked!

For instance, I will never forget what happened when I went from training 2-3 hours a day to training for 45 minutes. I went through a growth spurt again! So through endless training routines and diet combinations I started to really understand what worked and what didn’t for me and my training partners. I started finding principles and patterns of training that seemed to work on everyone I tried them on. Above all, the most exciting part of my discoveries was the fact that there was no necessity to stay all day at the gym in order to get results! Because I felt that not many people in the industry cared about trainees actually reaching their goals, I decided to create a web site and start conducting personal training during my college years in an effort to spread all of the knowledge that I had acquired.

Once I had dialed in the timing, frequency and the important details of training and nutrition cycling, that is when I decided to come up with the Body Re-Engineering System. It was at this point that I became passionate about sharing my knowledge with people as I fully understood I could help to double everyone’s results at the gym in half the time if they would employ my training and nutrition cycling principles.

Because I needed to put together a website in order to graduate from Engineering school (that was my Senior Project) that is how I started to post my first few fitness articles, and not much later have the first version of my Body Re-Engineering System. Notice that it took me from the time I was 14 years old to after I graduated from college to learn all the secrets to muscle building and fat loss on my own. However, with my Body Re-Engineering System, I am confident that I can save anyone from all the troubles.

3. What is it about bodybuilding that you love so much?

body re-engineeringThe fact that bodybuilding can instill in you an amount of discipline that can be applied to all other aspects of your life and thus make you successful. In addition, I love the fact that bodybuilding allows you to completely take control of your image and achieve a sculpted look that enables you to feel better about yourself and thus be more confident. This added confidence will serve to help you in achieving any goal you set for yourself. It will also help to improve your relationships and your career as well.

In addition, the health benefits derived from practicing bodybuilding such as higher energy levels, low blood pressure, good cholesterol and a better love life, just to name a few, make it all worth it. And of course, who cannot enjoy the feeling of a good pump at the gym???!!!

4. Tell us about your Body Re-Engineering System? What is this e-book about?

Body Re-Engineering is the culmination of over 15 years of trial and error of different training and nutrition strategies.

With the principles presented in Body Re-engineering, not only will bodybuilders double their results from each workout and cut their supplement bill, but they’ll also get to greatly accelerate results in terms of massive muscle gains and fat loss.

The key to Body Re-engineering is the cycling principle. Body Re-Engineering uses this principle in both the nutrition and the workout elements of the program.

Workouts are cycled in such a way that through the use of the right exercises and the manipulation of training volume, intensity, and rest in between sets, you create a unique metabolic situation whereby the body has to over compensate in order to adapt to the unique training phases. As a result, muscle mass gains and fat loss are accelerated dramatically.

The diet in the Body Re-Engineering program cycles calories, carbohydrates, and even protein to trick the body into releasing body fat while pushing nutrients into the muscle cell in order to increase size and strength. The diet is based on your individual metabolism and what your fitness goals are.

Body Re-Engineering is versatile as not only can it be used by those looking to gain muscle size and weight but also by the more casual lifter simply looking to lose fat, harden up and tone to look good for the beach. And best of all, it works equally well for men and women of any age and results are guaranteed regardless of genetics.

As you can see from the pictures of me as a kid on my losefatandgainmuscle.com site, I had terrible genetics; I was overweight and then very skinny, but despite bad genetics, if you have the determination to consistently apply body re-engineering, I guarantee you will achieve great results.

I wrote Body Re-Engineering in the manner I would have liked to have read a book back when I started. My ideal book would have included information on goal setting, visualization, training, nutrition, supplementation, rest and recovery, etc. In addition, the writing style would have been such that would be easy to read and above all, practical and easy to follow. One, two, three format so to speak and zero guesswork. If engineering taught me something was to be precise and to logically arrange information. Because of that, it was very easy for me to put a manual together that would meet of all these criteria.

5. Is Body Re-Engineering just for bodybuilders?

Well, my definition of a bodybuilder is anyone that uses weights, cardiovascular exercise, and nutrition to re-shape their physique. So by this definition, it is just for bodybuilders. However, if the question refers to the program just exclusively being for people who want to make large gains in muscle and hit low single levels of body fat for competition then the answer is no. Anyone can use this program regardless of what the goals are. If losing fat weight is your goal, then this system will help you achieve that faster than by just dieting alone. If your goal is competitive bodybuilding then this will help you get there as well.

6. Can you expand further on the topic of the Cycling Principle?bodybuilder

Absolutely.A big problem encountered by bodybuilders and fitness enthusiasts is the fact that they plateau (stop making gains) after a few weeks of using a specific bodybuilding program. The way to do fix that is to make use of the cycling principle, which is the principle that forms the basis of my successful Body Re-Engineering program.

The routines of my Body Re-Engineering program change in an orderly manner that takes the body to the brink of overtraining and then allows it to recover, and thus, overcompensate (grow) in response to the stress. These changes are what the cycling principle is all about.

The Cycling Principle is the key to consistent and rapid increases in muscle mass and strength for the bodybuilder. This principle states that in order for the body to respond optimally, it cannot be trained in the same manner all the time and that the best way to make the body respond is through the correct variation of exercises, volume (number of sets times number of reps), intensity (how heavy the weight is), and rest periods between sets.

Workout parameters are going to be determined by the phase of the program you are in. There are going to be three phases that we will be repeating over and over again. The first week will be an “Active Recovery Phase”. In this phase you will only train with weights twice a week on a full body routine before you start the next phase which will be called the “Loading Phase”. The “Loading Phase”, which is three weeks in duration, is going to be a high volume phase with short rest between sets. Training volume gradually increases over the course of the three weeks in order to stress the body almost to the point of overtraining.

Then the next three weeks are going to be a higher intensity/lower volume phase (heavier weights) with longer periods of rest between sets. This phase is called the “Growth Phase”, as volume is reduced but weights are increased in order to let the body catch up and super compensate (grow muscle size and strength).

The Active Recovery Phase

The Active Recovery Phase has three main functions:

* First, according to leading strength expert Tudor Bompa, Ph.D., “you are trying to adapt the anatomy of the body to the upcoming training so that you can create, or produce an injury free environment”. Essentially, your tendons and ligaments should be strong enough to support the stressful periods that will follow.

* Second, this phase is a great time to address any strength imbalance that your body might have. This is the reason why mostly dumbbell work will be used during this phase.

* Finally, this phase will act as a great time in which the body will re-charge its energy stores and allow for complete physical and mental recuperation.

The Loading Phase

* During the Loading Phase the body is stressed with an increasing high volume of work that if kept for too long will eventually result in overtraining and injury. During this phase, three things will happen:

* The growth hormone output goes through the roof due to the short rest interval between sets and the high volume.

* Hypertrophy (muscle growth) occurs by the body increasing the levels of creatine, water and carbohydrates inside the muscle cell. This phenomenon is called muscle voluminization.

* The body’s recuperation capabilities are upgraded in response to the stress imposed by the increasing volume of work coupled with short rest intervals.

The Growth Phase

During the Growth Phase the body is not stressed by volume. This time the stimuli are heavy weights. If this phase would be kept for too long eventually the body would stop making strength gains and you would plateau. This is the reason why you always need to go back to a Loading Phase. During this phase the following three things will happen:

* The testosterone levels go through the roof in response to the longer rest in between sets and the heavier weights.

* Hypertrophy (muscle growth) occurs by the body increasing the actual diameter of the myofiber (the muscle fiber size) through increased protein synthesis (Note: protein synthesis is creating protein strands through DNA and RNA and it takes place in the cytoplasm of the cell.)

* Since your body’s recuperation abilities were built up to the maximum by the previous phase and the volume has gone down dramatically, these extra recuperation abilities are used to increase strength and build more muscle mass. The reason the body does this is in order to be prepared for another stressful period like the one it just went through. This adaptation mechanism is the one that ensures the survival of the species.

* Even if you are training for fat loss, your main goal should always be to stimulate growth. Otherwise, if you were to drastically reduce training poundage in order to perform a lot of high reps, there would be no reason for the body to keep the muscle around. Because of this, you should always train with muscle growth in mind and let the nutrition and the cardiovascular exercise take care of reducing your body fat levels.

About Hugo

bodybuilding
Hugo A. Rivera, CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous

national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called “The Body Sculpting Bibles” which collectively have sold over a million copies. Hugo is also the author of the very popular “Body Re-Engineering” e-book, which

teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.

To learn more about Hugo’s cycle training principles and Body Re-Engineering Program visit:
www.losefatandgainmuscle.com

Fundrasing Event: My Ultimate Body Teleseminar

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Hey, just wanted t – I’ve seen this thing floating around in my Inbox from fitness expert, Scott Colby and I wanted to make sure you got the scoop on this.

It concerns helping some children in need and getting some GREAT training information at the same time. Scott has put together a fund-raising teleseminar where ALL the proceeds (every single penny) go DIRECTLY to assisting an orphanage in Africa. 19 training and nutrition experts will be taking YOUR questions on all kinds of topics. (Trekking for Kids is a non-profit, 501(c)(3) organization)

Naturally, Scott didn’t invite me.  Putting my ego aside this is a great opportunity to give back and help out some deserving children.

20 bucks gets you in on ALL calls (and like I said, he’s got 19 experts lined up) but you’re welcome to donate more. You’re going to get a TON of information on these calls…

Direct Link to the Scott Colby Trekking for Kids Fitness Teleseminar. (no affiliate links)

–> www.MyUltimateBodyFundraiser.com

Here’s the list of experts and the subjects they’ll be talking about.

  • Mindset Call – Scott Tousignant, Jim Katsoulis and Kevin Gianni
  • Motivation and Success Call – Ryan Lee, Jon Benson and Shawn Phillips
  • Diet and Nutrition Call – Jayson Hunter and Dr. Chris Mohr
  • Fat Loss Call – Tom Venuto, Kyle Battis, Rob Poulos and Chad Tackett
  • Six-Pack Abs Call – Mike Geary and Scott Colby
  • Women’s Health Call – Holly Rigsby, Joey Atlas, Valerie Waters, Andrea Albright and Angie Phillips
  • Muscle Building Call – Jeff Anderson and Nick Nilsson

Definitely check this out and get signed up. The cool thing is, if you can’t make any one of the calls that you’re interested in, you can still submit your questions and download an MP3 version of the teleseminar later.

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Exercise for Seniors

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Tough Old Bird

Exercise Program for Older Adults

Source: One of the MANY e-mails my mom sends me.

  1. Begin by standing on a comfortable surface where you have plenty of room at each side.
  2. With a 5-lb. potato sack in each hand, extend your arms straight out from your sides, and hold them there as long as you can. Try to reach a full minute, and then relax.
  3. Each day you’ll find that you can hold this position for just a bit longer.
  4. After a couple weeks, move up to 10-lb. potato sacks.
  5. Then try 50-lb. potato sacks. Then eventually try to get to where you can lift a 100-lb. potato sack in each hand, and hold your arms straight for more than a full minute. (I’m at this level.)
  6. Once you feel confident at that level, put a potato in each sack.

No matter what age you are, being sedentary can be hazardous to your health! From the moment we are born, humans were meant to move. While starting an exercise program is always best done when you are younger, it doesn’t mean if you are currently reading this at age 40 + and never really exercised a day in your life, you should just give up.

Did you know that more adults fear losing their independent than death?

Now is the best time to start any type of exercise plan.

I believe that the human body is the only machine on the face of the earth that wears out and breaks down from not using it enough.” - Tom Venuto

The past surgeon general estimated that ~85% of our most dreaded diseases could be prevented with appropriate exercise. You’ll exercise later? No problem. Join the ranks of thousands each year that have major issues due to inactivity. Now hear this…

I’m not asking you to be the next Mr. or Ms. Olympia but I am asking you to start moving.

Being Sedentary Can Be Hazardous To Your Health

  • 300,000 deaths per year are related to poor diets and inactivity
  • 60% of U.S. adults don’t engage in a minimum amount of physical activity
  • 40% of U.S. adults are not active at all

The list goes on but I think you get the point.

Age is No Excuse for Inactivity

If you’ve not heard, adults in their 70′s and 80′s can achieve a level of fitness associated with people 30 years younger. To put that into some type of perspective, an active 65 year old could be as fit as a sedentary 30 year old. Moreover…

You get fragile as you age? That’s a myth my older friends. Wolf’s Law, named for the German pathologist states:

“The robustness of a bone is in direct proportion to the physical forces applied to that bone.”

In short, if you remain active your bones will remain strong. Weight bearing exercises help to strength bones. You older guys and gals should be participating in weight exercises if you aren’t already.

Adults who lead a sedentary existence increase the risk of fracturing bones in accidents around the home or becoming unable to perform regular routine tasks around the home.

FACT: Unfit people will experience a decline in physical performance of roughly 2% per year while fit people will only decline by around 0.5% per year.

I’m no math expert but I can tell you that take that by 30 years and you’ve got a HUGE difference on your hands. Need more proof? Check out Art De Vany.

“At 70, I am fit and lean and strong at 6?1? and 200 pounds. I am never sick and can do anything I want to do”. - Authur De Vany

Training Considerations

  1. Get some medical clearance first before you bum rush the gym and start doing the latest 3 hour routine you just found in that muscle mag
  2. Have a program designed for your specific issues (ROM, join pain, existing injuries, flexibility, fatigue, medical considerations)
  3. Start off slowly (just like a beginner at any age) until you get a good level of base strength

It can be a little more complex than the above but most professional fitness trainers in conjunction with your doctor can design a program based on your current abilities, medical constraints and pre-existing injuries if any.

However, this isn’t an excuse. I’ve personally witness a 74 year old come into my gym and do pull-ups, 3 times a week with a 45 lb weight. For reps! I’m also in contact with a 65 year old Harley Davidson motorcycle rider who did 405 lb squats last year and aims to beat his record this year… AFTER … having knee surgery.

If you want more proof age is no excuse, check out Fit Over 40 by Jon Benson. His beautiful book is an not only an inspiration to what you can accomplish at any age but it’s a true testimonial that you can build muscle and burn fat no matter what your age.

I often get asked if there’s a real different in training between somebody who’s younger (30) and somebody who’s older (50+). A few of my fitness colleagues believe there’s different routines for older people.

HOGWASH!

Jim Flanagan said it best when being interviewed by Dr. Darden.

“Today, I train just as hard, but not as frequent. I allow for more recovery…”

That’s the real difference. RECOVERY. In fact, you might argue that if you are older, you have to train harder in order to keep those gains coming.

Don’t let age be a factor in anything you do. And don’t get suckered into training programs for older people.

Scott “Old Navy” Hults didn’t even start bodybuilding until age 59 if I recall. He’s won several big name competitions in the Master Pro Bodybuilder category. He trains just as hard as any younger guy. Maybe harder. Most of his training partners are guys who are half his age. He doesn’t do any special exercises for seniors. He started off slow just like any beginner would and he increased his level of fitness. Now he can train at an advanced level.

In short for those who hate to read, Scott didn’t do some special old man exercises or buy into a program for seniors because he was over 40.

While there are considerations for older adults based on their current fitness levels and medical considerations not present in younger people, it’s still the same principles.

We all should know by now that life is a never ending series of choices. While it’s true that advanced in technology have lead to the decline of many diseases, it’s hard to argue that a change to ones lifestyle and environment have the GREATEST impact. Even the smallest changes can result in significant and life altering benefits.

Go out and get some exercise…. please.

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Authur De Vany

Weight Loss Tips: The 3 Best and 3 Worst Mistakes

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3 Fat Loss Tips

I receive countless emails that start off like this…

In January I was 190 lbs at 25% body fat. 8 weeks ago I stopped seeing results. The last 8 weeks while cutting down I have dropped a few pounds (which I don’t really want to do) and my body fat has remained the same.

What many people fail to realize when cutting is the concept of nutritional periodization. All too frequently, I get e-mails from frustrated weight loss seekers who have been on a calorie deficit for MONTHS. While they understand the basics of calorie cutting and what it means to be in a deficit, very few of them use a Zig-Zag method or fully comprehend the deficits or length a cutting cycle can have on their metabolism.

People who seek to lose weight grasp the very basics.

  1. Calculate calories
  2. Eat less
  3. Eat good foods
  4. Keep cutting until I achieve the desired effect

While that works, at some point they hit a wall and what’s the 1st thing they want to do?

EXERCISE MORE and EAT LESS!

Which is the wrong approach. Nobody told them about the tips below.

The 3 best tips for fat loss are as follows:

1) Cycle your calories and your carbohydrates. This can be referred to as the Zig-Zag approach. In a nutshell, it’s defined as days of maintenance calories mixed with days in a calorie deficit.

2) Understanding your personal level of tolerance to carbohydrates. There are great differences in the way people process foods. You can find your nutritional ratio and then adjust it according to your personal needs and tolerances that you will discover thru experience.

3) “If man made it, don’t’ eat it!” – Jack Lalanne. You need to eat natural foods and avoid refined foods. I notice in many meal plans, more than 20% of the daily protein requirements are coming from protein shakes. My own rule is not to get more than 20% of my daily protein from supplements.

The 3 biggest mistakes are as follows:

1) Too severe of a calorie deficit:

  • 15% below maintenance = very conservative deficit
  • 20% below maintenance = conservative deficit
  • 25% below maintenance = moderate deficit
  • 30% below maintenance = aggressive deficit
  • 35%+ below maintenance = very aggressive deficit
  • 50%+ below maintenance = semi-starvation/starvation

2) Too prolonged of a calorie deficit. More than 12-16 weeks of a calorie deficit could result in a lowered metabolism. The concept of nutritional periodization of cycling calories and carbohydrates comes into play after out 12 weeks depending on your overall progress.

3) Over-training while under-nourished. Long stints of high intensity work in a long period of calorie deprivation no matter how small.

I’d love to take credit for these weight loss tips. Unfortunately I can’t. While I did adjust them and add some of my own tips, I pulled the real gems from pages 47-48 of THE FAT BURN FILES, a unique collection of by Tom Venuto. It gets 2 thumbs up from me because of the way it reveals everything that DOESN’T work as well as what DOES work for burning fat and gaining muscle… all in a fascinating, entertaining personal interview format.

Photo of the Perfect Weight by Jill Greenseth Used under a Creative Commons license

Different Pushup Exercises

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There’s so many different pushup exercises that when I went looking I found this video showing some pushup variations. Below you’ll find a very simple and easy to follow pushup workout to increase your pushups so you will be able to do 100 in a row.

I tried to do 100 pushups in a row and only did 60 non-stop. After all the training programs I’ve done, I figured that I’d easily get to 100. Boy was I wrong! Anyhow…

I Did The HundredIt took me a few seconds in Google to find a very nice site called One Hundred Pushups that has a serious but simple progressive workout plan. My last test, I was able to do 87 in a row. Frankly…

There’s more benefits to the standard pushup that most would think.

  • Release of growth hormone with higher repetition sets
  • Holding the proper pushup position actives the core and strengths your abdominals
  • Trains 3 muscle groups in a single motion (chest, tricep and deltoids)

Even with all the dumbbell and barbell and machine exercises I do on a regular basis for chest, when I started doing just standard pushups independent of my training and not just as a supplemental to my training, I noticed something fantastic. My chest…

STARTED TO GROW!

In fact, so much the results were significant enough for several people to comment. And the ONLY change I made was just adding standard pushup workouts on Monday, Wednesday and Friday following the outlined progressive pushup program.

This body weight exercise added inches to my chest that years of direct chest work never did. You can bet I’ll be adding this into my regular workouts for a growth explosion and strength increase that using weights just can’t duplicate.

By the way, I participated in an Underground Chest Training seminar where I gave my very best tips on building a great chest. There were 5 other experts who chimed in on the action. Pushups, v-bar dips, chin placement and many other top notch chest exercises and techniques were covered.

It’s about that time again to see if I can best my previous record of 87 pushups in a row.

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Burn The Fat 2.0

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BFFM 2.0Date: Monday, July 14, 2008

Rumor Heard:

This comes straight from the horses’ mouth. Tom Venuto, the author of Burn the Fat Feed the Muscle is said to be working on a new release to BFFM. Subject to change but the new eBook version will be named Burn The Fat 2.0 .

No details yet except it’s going to be a total makeover and true to Tom’s style, updated with the least information about nutrition. This is not related to the hardcover book soon to hit major book retailers by Tom. He’s said to be working on an actual book as well. This guy is one busy fitness expert.

Poll: How Often Do You Want a Podcast?

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This is me… on a typical day at the office podcasting. (okay no but…)

Assuming you listen and like the podcasts related to this blog, I’m curious to know your preferences? Some podcast daily with short tips and tricks. Others do a weekly show. What do you think?

What Do You Reach for After the Workout?

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Photo of the artist’s rendition of me by seanomatopoeia Used under a Creative Commons license