If you survived the first holiday, Thanksgiving, congratulations!  But with December in full swing and New Year’s on the horizon, the temptations have begun.  On average, a person gains 1 lb between Thanksgiving and New Year’s (much less than the original reports of 7-10 lbs during this time).  That’s great news!

The bad news?  That 1 lb or more gain isn’t lost for the most part during the rest of the year.  In a decade, that’s 10 lbs and that ends up being a big deal as you get older.

Holly Hull, the lead researcher on the Oklahoma study, says Thanksgiving marks the beginning of a “high risk” time for the overweight. “I think the number of people who only overeat at the Thanksgiving meal is slim to none,” said Dr. Hull. “The holiday season doesn’t represent one day of overeating. You have this period that extends through the new year where there’s more alcohol, more snacks, more finger foods and appetizers that are energy dense.”

I’ve compiled a list of Holiday Survival Guides with plenty of advice, tips and tricks to get anybody thru this sometimes difficult time.  If you are wondering how you will stick to your plan, these guides offer up some easy to use and quick to implement safeguards to keep you focused.  While everybody else gains this season, you could get fitter while everybody around you gets fatter.

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With 2011 coming to an end, I’ve learned a few things myself.  And in 2012, I have no doubts, I’ll be learning a lot more.  I’m stronger and more fit now than I was 5 years ago.  I thought 5 years ago I was the strongest I’d ever be.

While this list is in no way definitive or comprehensive, it’s long enough that I hope just ONE of these items will ring true.  I don’t know everything.  I’m hoping you will help me out at the end of my list by contributing a few things you’ve learned in 2011.

Here’s my top 35 things that I’ve learned in 2011:

1. Everybody says Squats increase your Growth Hormone but nobody can definitively show whatever amount it is increased by is significant. Great exercise but don’t buy the GH boost hype. That being said, they should have a place in your training routine.

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If you have considered fasting for weight loss (sometimes known as Intermittent Fasting) here are some general thoughts on fasting regarding body composition. I’ll be the first to admit I’ve not reviewed very much of the science behind this concept or read any books on the subject of fasting.

That being said, I think it’s worthy of a discussion for those interested in the concept.

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Introducing the New and Improved NoBull Bodybuilding Secrets Live blog!

What seemed like MONTHS of design and work, turned out to be a really nice adventure in artwork.  Now I’m 100% aware that how a blog looks is not the main focus.  CONTENT is as my friend keeps pointing out.  And while I agree, I needed to re-design this blog frankly because I needed to re-design myself and re-discover my voice.

What do you think of the new design?  

My intention was to have a layout that helps you find the content you need quickly and to get more videos and podcasts out in a timely fashion.

Please leave your opinion below.

Train Smarter, Not Harder,

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

By now, almost everyone in the online fitness space has heard of Tom Venuto’s Burn the Fat Holiday Challenge. But in case you haven’t, the holiday challenge is a body transformation contest that starts in November and ends in January.  49 days of “burning the fat” (and building muscle, if you choose).

The gut reaction most people have when they hear about this for the first time is, “Isn’t this the WORST time to start a fitness program?  Thanksgiving is just days away and most people gain fat over the holidays don’t they?”  True. Most people do gain fat over the holidays.  But not everybody..

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How to Make this Healthy Breakfast:

* 1 cup of regular oats (not the quick kind)
* 1 scoop of whey protein powder
* 1 tbs Udos 3-6-9 oil
* 1 cup of 1% milk
* regular banana

Just mix it all up. I don’t cook the oats as I like to eat them raw. This mixes very well and tastes great. It’s fast, cheap and offers up some significant energy benefits and will keep you filled up for hours. Adjust the portions as necessary for your specific calorie needs or modify the ingredients to your preferences.

Here’s the estimated nutritional details for the healthy breakfast idea:

Calories: 743
Fats: 24g
Carbs: 97g
Protein: 38g

Note: Remember to adjust the portions as necessary for your specific calorie needs.

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The Glute Ham Raise machine (GHR) is an effective way to target your posterior chain. Primary muscles involved are the hamstrings and gluteus maximus. This same machine can be used for hyperextensions that target the lower back muscle. The Glute Ham Raise works your hamstrings and glutes thru hip extension vs. knee extension like the leg curl. Same muscle groups, but an entirely different exercise with unique results.

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