Monster Milk From the Makers of Muscle Milk

July 1st, 2008

Cytosport’s latest edition to the protein line… Monster Milk is finally live! As of June 28th, 2008, Cytosport ran their first batches of this high quality, high content protein aimed at the bodybuilder who wants it all, in a single jug. MSRP is around $54.99.

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Effects of Alcohol on Muscle Building Explained

June 30th, 2008

effects of alcohol on muscleQuestion: Does drinking alcohol once a week ( In moderation, like 6 to 7 drinks of 7% per drink of alcohol contents ) affect building muscle or muscle we have? - John C.

My Answer:

As a group, bodybuilder are more health conscious of the foods we put into our bodies than the Average Jane or Joe.  I picked up the following line from Arnold Schwarzenegger in regards to soda pop but it applies to anything that doesn’t directly provide nutritional value or support for the individual.

“Why take something the body doesn’t need right now?” - From Arnie Goes Crazy

This question comes to me more often than “can I build muscle and burn fat at the same time.”  It’s a valid question and one that requires a bit more than what I keep hearing…

  • you shouldn’t drink any alcohol if you are serious about bodybuilding
  • people who on a fat loss quest wouldn’t be caught dead with a drink in their hand
  • drinking completely destroys your muscle building efforts
  • having even just one drink can ruin a week’s worth of gains
  • and so many more statements made by people who’ve never done a set of JD Squats (Jack Daniels Squats)

While it’s true that alcohol has many negative effects on muscle building and the worthless calories from each drink can add up, especially on a fat loss quest where you’re always hungry and every calorie counts, you can still indulge.

But first, let’s take a look at generally what alcohol does to the body in relation to the bodybuilder who’s trying to build as much muscle as humanly possible.

The REAL Effects of Alcohol on Your Body

Many of us associate the effects of alcohol on the body with the heart, lungs, liver, brain, memory, etc. Furthermore, if asked about effects of drinking alcohol in terms of our fitness goals, most people will let you know about the infamous beer belly.

You know what I’m talking about right?

Drink too much and you end up storing too many calories as fat.

Many people will choose low calorie alcohol drinks or low carb alcoholic beverages in an attempt to avoid the fat storage issue. They feel that by making this choice the only bad effects of alcohol - increased fat storage - will be minimized.

But what you didn’t know is that only about 5% of the calories from alcohol are stored as fat! [14]

Then it hit me as it should hit you right about now…

The effects of alcohol on the body are far more damaging than can be predicted by the number of empty calories in some alcoholic beverage.

The truth is…

1- Alcohol really affects the amount of fat your body can and will burn for energy!

In a study done by the American Journal of Clinical Research [4] they concluded that just a mere 24g of alcohol consumption showed whole-body lipid oxidation ( the rate at which your body burns fat) decreased by a whopping 73%!

When alcohol goes thru the liver, the by-product is called Acetate. It would appear that acetate puts the proverbial brakes on fat burning.

Your body can use many types of fuel. Protein, carbohydrates and fat. In many cases, the fuel used is dictated by it’s availability.

Trouble is…

Your body tends to use whatever you feed it for fuel right? As your acetate levels increase, your body burns more acetate as fuel.

What this means is…

Fat burning takes a back seat!

What it all boils down to is this…

a) You consume a couple of alcoholic drinks or more. b) Your liver metabolizes that into acetate. c) Your body uses the acetate for fat as fuel.

2- Increase in appetite

In another American Journal of Clinical Nutrition study, there was evidence to suggest that consumption of alcohol lead to an increase in appetite over that of any other carbohydrate type drink. [5]

Researchers over in the Research Department of Human Nutrition and Center for Advanced Food Studies in Denmark [8] concluded that consumption of alcoholic beverages, and wine in particular, may enhance total energy intake at a meal relative to a soft drink, when served with no restriction.

3- Decrease in Testosterone and an Increase in Cortisol

A study of 8 healthy male volunteers observed that after drinking alcohol, the effects of a significant decrease in testosterone and an increase in cortisol (a muscle destroying hormone) lasted up to 24 hours! [6]

The only real question to ask yourself is this…

If you are serious about building muscle and burning fat, you want all the free testosterone levels you can get and you want to reduce cortisol in any way you can. That means go lite on the drinking because it does affect your hormones.

What more…

Is that the effects were even worse if you exercise before drinking. [1] This means that if you are going out and will be drinking more than a small amount of alcohol, you might as well skip the gym.

Not shocking is a study done by the Department of Radiology, Sahlgrenska Hospital, Goteborg, Sweden [2] that determined increased waist to hip ratio of alcoholics may include not only changes in adipose tissue, but also in muscle tissue distribution.

In layman’s terms.. that means more fat around the waist and less overall muscle mass.

4- Decrease in vitamin and mineral absorption

When you consume large quantities of alcohol, your liver is busy converting the alcohol to acetate and any vitamins and minerals that it might process are taken up by the detoxification process.

Alcohol interferes with the metabolism of most vitamins, and with the absorption of many nutrients. Alcohol stimulates both urinary calcium and magnesium excretion. [13]

This just means that you’ll get less of a benefit from the “healthy” meal you may be consuming.

Food in the stomach will compete with ethanol for absorption into the blood stream. It is well known that alcohol competes and influences the processing of nutrients in the body. [12]

5- Decrease in protein synthesis of type II fibers

This means the actual building of muscle is slowed down by 20%+ or more. This included a 35% decrease in muscle insulin-like growth factor-I (GF-I). [9]

6- Dehydration

A common side effect of alcohol is dehydration. Alcohol is a diuretic. Drinks containing 4% alcohol tend to delay the recovery process. [11]

Considering how important water is to muscle building and general health, it’s clear that dehydration can put a damper on your progress. After alcohol consumption the first thing you might want to do is drink coffee. But that’s a diuretic as well. How to avoid dehydration? Drink more water.

7- Sleep

Alcohol consumption, especially at the times when you would normally sleep, can have effects on the quality of sleep. Clearly high quality sleep is extremely important to the rebuilding and growth process of muscle. Without proper rest and recovery, your gains will be affected.

Alcohol consumption can induce sleep disorders by disrupting the sequence and duration of sleep states and by altering total sleep time as well as the time required to fall asleep. [10]

8- The next day

A rather obvious conclusion but if you plan on drinking on a Friday night in excess then the leg workout you thought of doing on Saturday morning won’t be top notch. It takes a bit to recover, your body to detoxify and for you mentally to be prepared to workout.

Not to mention you need energy for the workout ahead.

Sure you can hit the weights but my point is…

It’s not going to be the best workout you’ve ever experienced.

At this point you might be totally discouraged to ever drink any alcohol again. But there’s some good news.

Here’s proof…

In the November 2004 issue of the International Journal of Obesity [7] they did a study on the effects of moderate consumption of white wine on weight loss.

Each group consumed 1500 calories. 150 calories came from white wine in one group and 150 calories from grape juice in another.

The conclusion?

An energy-restricted diet is effective in overweight and obese subjects used to drinking moderate amounts of alcohol. A diet with 10% of energy derived from white wine is as effective as an isocaloric diet with 10% of energy derived from grape juice.

It’s simple: Moderation is the key! (with first place being abstinence as you already know).  1-2 drinks per day for the general public, is considered moderation.

As a bodybuilder looking for the best possible muscle gains, maybe 1 drink per day or even 1 drink per week would fit into your goals.  However, 6-7 drinks would be detrimental to your muscle building efforts.  You’re better off having 1 drink a night for 7 days than 7 drinks in one sitting.  Again, moderation.

My friend Todd Scott of How to Get Six Pack Abs, has an excellent method for those who DO wish to drink 6-7 beverages in a night.  He’s got a neat little plan outlined in his nutrition section that details what to do if you know you’ll be out for a night of drinking.

In any event…

The effects of alcohol on your body when it comes to building muscle and burning fat are quite clear. It is a lot more than just some extra calories stored as fat. If you consume too much, it can derail your goals a lot longer after your head has hit the pillow and you’ve gone to sleep.

References:

1. Heikkonen, E., Ylikahri, R., Roine, R., Valimaki, M., Harkonen, M., & Salaspuro, M. (1996). The combined effect of alcohol and physical exercise on serum testosterone, luteinizing hormone, and cortisol in males. Alcoholism, Clinical and Experimental Research, 20, 711-716

2. Kvist, H., Hallgren, P., Jonsson, L., Pettersson, P., Sjoberg, C., Sjostrom, L., & Bjorntorp, P. (1993). Distribution of adipose tissue and muscle mass in alcoholic men. Metabolism, 42, 569-573

3. Raben A, Agerholm-Larsen L, Flint A, Holst JJ, Astrup A. (2003). Meals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy expenditure and substrate metabolism but not on appetite and energy intake. American Journal of Clinical Nutrition, 77, 91-100

4. Siler, S.Q., Neese, R.A., & Hellerstein, M.K. (1999). De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption. American Journal of Clinical Nutrition, 70, 928-936

5. Tremblay, A., & St-Pierre, S. (1996). The hyperphagic effect of a high-fat diet and alcohol intake persists after control for energy density. American Journal of Clinical Nutrition, 63, 479-482

6. Valimaki, M.J., Harkonen, M., Eriksson, C.J., & Ylikahri, R.H. (1984). Sex hormones and adrenocortical steroids in men acutely intoxicated with ethanol. Alcohol, 1, 89-93

7. Flechtner-Mors, M., Biesalski, H.K., Jenkinson, C.P., Adler, G., & Ditschuneit, H.H. (2004). Effects of moderate consumption of white wine on weight loss in overweight and obese subjects. International Journal of Obesity and Related Metabolic Disorders, 28, 1420-1426

8. Buemann, B., Toubro, S., & Astrup, A. (2002). The effect of wine or beer versus a carbonated soft drink, served at a meal, on ad libitum energy intake. International Journal of Obesity and Related Metabolic Disorders, 26, 1367-1372

9. Lang CH, Frost RA, Kumar V, Wu D, Vary TC. (2000). Inhibition of muscle protein synthesis by alcohol is associated with modulation of eIF2B and eIF4E, 3, 322-31

10. Alcohol Alert, National Institute on Alcohol Abuse and Alcoholism, No. 41 July. 1988

11. Shirreffs, Susan M., and Ronald J Maughan. 91997). Restoration of fluid balance after exercise-induced dehydration: effects of alcohol consumption, Journal of Applied Physiology, Vol. 83, No. 4, pp. 1152-1158

12. “Alcohol, chemistry and you,” Kennesaw State University, chemcases.com, Aug. 2002

13. Dept. of Health and Human Services, Report to Congress, 1990

14. “Why alcohol calories are more important than you think,” Christian Finn, TheFactsAboutFitness.com

Photo of the martini by Kyle May Used under a Creative Commons license

 
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Escalating Density Training Review

June 26th, 2008

This article was submitted by J.R. Smith, a Lifestyle & Weight Management Specialist over at Total Healthcare Fitness.

Escalating Density Training - Part 1

Escalating Density TrainingGot the videos and all the other stuff. The “other stuff” isn’t much. Just a collection from other trainers that have an association with Charles. Some of it I chucked in the trash because it’s not worth much and has nothing to do with EDT.

I have studied the videos and today I started EDT on legs. I will say that it was challenging but I may not have started with enough weight but heck, this was my first time doing the program so I will give myself a break. After all, this is supposed to be about managing fatigue, not developing it. So I think I did okay, after all, I was really seriously sweating and breathing hard.

Am I sore right now? No and I don’t know if I will be but that isn’t a factor in determining if you had a good workout or not, is it?

I did 3 PR Zones on the program today. Each PR Zone is 15 minutes in duration. The goal in each PR Zone is to pick two exercises that are antagonistic. I chose the leverage squat machine (because I wanted to be as safe as possible and this really feels good on my knees and back) and the decline leg curls.

I chose a weight that was challenging to get 10 reps on each exercise. Then I drop down and do only 5 reps on each exercise. The idea is to get as many reps as possible during the 15 minutes. There is no preconceived number of reps to attain and you can rest as long as you want during this 15 minutes. The idea is to manage fatigue not develop it. But you also don’t want to sit around and drink coffee and have a discussion about politics between sets either. That’s not the idea. I think I did something like 5 or 6 sets back to back before I actually took a breather.

The idea is once the 15 minutes is up, you total up your reps and then at your next session like the one you did today, you attempt to get more reps in the same amount of time. I think I got 50 reps on both the squat and leg curls. And that was PR Zone 1. I did two more PR Zones and got about the same number of reps on those as well. I was able to maintain the 5 reps during all my sets but you can drop down to 4 then 2 then 2 then 1 if you need to. There is no predetermined number of reps that you need to finish with, just start with 5 and let your fatigue determine how much you should finish with.

I am doing back and chest tomorrow and I will give you a report on that as well.

So far so good but nothing earth shattering or ground breaking. Just another way to do superset training. Of course there is a fat burning program as well and I am using this on a couple of my female clients and I will report on that also when the time is right.

Escalating Density Training part 2

Okay, I did chest and back on my EDT program yesterday. I did it a bit different as I focused on ALL chest and back. I am back into bodybuilding and want to possibly compete sometime next year….no promises there as it depends on how I am doing in the next couple of months. Afterall, I am 52.

I set my PR Zones up and did HIGH incline bench press followed by a unique exercise I developed called Chain Pullup Rows on the incline bench (killer pullup for the back for those who can’t do pullups).

Each exercise was no more than 5 reps and I monintored how I felt. Although I hit fatigue on my pullups, I was able to continue with the 5 reps on the bench press. Again, maybe I started too low in weight but there is no rule that says I can’t finish the sets doing 5 reps either. I just have to beat the number of reps I did on this workout at my next one.

I followed this by a low bench press and pulldowns. Same scenario.

I really put out some volume on both of these workouts. Even though I got in almost 5 minutes rest between the two PR Zones, I was really sweating. But I ask myself is that all this is going to do, make me sweat? I had an okay pump but again that isn’t the primary reason for training although it is highly coveted by bodybuilders and it does feel great.

As I sit here today, I would have assumed that my legs and and hammies would be screaming from the workout on Tuesday. Notta! No pain, no discomfort. I know that with a normal workout, I usually have a fair amount of DOMS. Is that normal? Is THIS how I should feel? Don’t know for sure.

What I do know is this: This program is boring. Yes, boring. You have 15 minutes to do this superset of exercises and try to accumulate as many reps as possible in that amount of time. Then your goal is to beat that in the next workout. You are constantly moving from set to set and in one way, that is great. This thing really does burn some calories and gets you sweating big time. That I like because I hate cardio. My breathing and heart rate are highly elevated during the 15 minutes. So this is better than cardio in my opinion. But trying to get my mind wrapped around this is going to be tough if I don’t see the results promised.

Getting clients to do this program may be easier than it is for a trainer. They will probably see some incredible results and that is good. And if you stand there with the client encouraging them then it will be good for them. On the other hand, it really reduces the trainer to nothing more than a record keeper. You better have the client do the counting so you can learn your cheerleading skills.

I will say, this is a different program but it is not the program to end all programs. It is simply nothing more than another club in your golf bag of workouts. Don’t give up on the other things but it would be great to periodize with this program if you are looking to strip some fat. At this stage, and I know that Mr. Staley swears this to be true, but I don’t see how this thing is goingg to build all this great muscle. I know I have only done two workouts with it and it will take some time and I will give it time. So we will see.

I will continue to give you reports as I go along. I feel it is highly important for all of us, ISSA trainers on this board, to help one another along and give reviews of programs like this. I believe in full disclosure, not marketing garbage telling me everything I want to hear and tickling my “I hope it will..” button.

If this thing works, then I will highly recommend to you to buy it. If it doesn’t, I will tell you to stay away from it. And that’s my opinion.

Escalating Density Part 3 Final

Okay, did the last part of this EDT program. I can say that it is a good program but again, nothing spectacular. All you have to do is use your imagination and you can come up with some great combinations as well.

Now the one thing I can say I did notice is that I have experienced no DOMS. None at all. But I have also not retained the after training pump that I normally have for a day or so. That part I don’t like but I do like the working hard part; I am sweating like crazy.

I did decided to modify the program and do something that really challenged me though. I know the EDT program is about managing fatigue but I also believe you need more time under tension in order to get the benefits of growth. Therefore I decided to develop my own hybrid program. It goes like this:

I have 3 PR Zones like the original program calls for. But I have reduced the training time from 15 minutes to 10 minutes. Instead of 5 reps per set, I am doing 10 reps. I have to say, that got me working hard and also kicked my butt. And here is what I found out: I am getting just as many reps, with the same weight at 10 reps as I did with 5 reps in 10 minutes instead of 15. Crazy, huh? So am I working harder? Well it sure feels like it and the muscle felt like it was worked to the bone. The pump was good also and stayed with me a bit longer too.

I did change it up a bit today also for legs. I matched squats with leg curls for a 10 minute PR Zone. BUT I did 10 reps on the squats and 5 reps on the leg curls. I am following some advice that Charles Poliquin gives in his Poliquin Principles book where he says that if anyone is getting any growth on their hams on more than 8 reps chances are they are using performance enhancing drugs. I have noticed that my hammies are getting bigger and stronger on reps less than 8 so I am sticking with the 5 on this one. It worked quite well and felt great and my legs were trashed! Am I fatigued? No not really but I am sleeping much better at night though.

Well that is my final review of the Escalating Density Training program. Would I suggest that you purchase the program? Only if you are bored and have become stagnant with your own training or that of your client’s. It has given me a bunch of new ideas and I am experimenting with them and I know simply because of the new variety I am developing I am going to see some change.

Do I believe that you can lose 1/2% bodyfat per week with the EDT program like they claim? Not on your life. That is purely marketing and only one man’s opinion and experience and I am not talking about Mr. Staley either.

Experiment with the training you are now doing. Hey NOTHING is wrong if you grow from it so go for it. Mix it up and see what kind of concoctions you can come up with and maybe you too can write a book on it.

Have a strong and healthy day.

J.R.Smith c.f.t., s.p.n., s.s.c., m.e.s.
NBFE board registered
Lifestyle & Weight Management Specialist - NESTA
Sports, Fitness and Medical Exercise Specialist
Total Healthcare Fitness
Human Performance Systems for Body, Back and Mind
Somerset, Kentucky 42503
606-271-0981
www.totalhealthcarefitness.blogspot.com
www.postrehab.com
www.issaonline.com
Member KAFP
Member Somerset Pulaski County Chamber of Commerce

This article was submitted by J.R. Smith c.f.t., s.p.n., s.s.c., m.e.s. Follow up questions about his EDT experience or his own modifications to this sytem can be directed to him thru Total Healthcare Fitness.

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Sore Muscles: 3 Phases for Treating Those Sore Muscles

June 24th, 2008

Muscle soreness can be caused by three hypothesis (muscle damage, tissue damage, muscle spasms) Sore Muscle Reliefresulting in cumulative micro trauma resulting in some type of cellular damage. At times, this can be the leading cause of overtraining and being uncomfortable for a few days after training.

Continual cellular damage over and over to the point where the body cannot recovery can result in overtraining.

It’s interesting to note that the amount of sore muscles you experience is not directly related to the amount of cellular damage.

From what is known about sore muscles is that the most muscle fiber damage seems to occur in the eccentric or stretching portion of the exercise.  That’s may be why you feel so sore after those dumbbell or cable flyes and maybe not a 90 degree bench press.

Don’t worry…

Here’s a quick checklist for helping to reduce the amount of muscle soreness you may experience. You can use one or all of these the next time you feel a little too sore from your last workout.

Phase 1 - Pre Training Recovery

Leg Elevation:

Many of us stand or sit for long periods of time before going to the gym and training. This is a less than optimal condition because your overall circulation is less than ideal. What you can do is 20-30 minutes before you train, lay down with your feel against a wall or other object and get the blood back to your upper body and heart.

You’ll improve your circulation especially when you train legs or your lower back.

If you want, you can take this opportunity to listen to music or take a quick nap and begin the mental transition into training. (Probably not a good idea to do this at work as you’ll be accused of lying down on the job).

Phase 2 - Recovery During Training

Rest Intervals Between Sets:

A great way to boost the intensity of any workout without changing a single thing is to decrease the rest time between sets. You’ll instantly get more work done in less time. If you feel that the intensity is too high, you can increase the time between sets and help reduce the build up of lactic acid as well. The time you take to rest between sets has a significant impact on your next set as well as future performance.

If you’ve ever tried Week 1 of Jeff Anderson’s Advanced Mass Building, you’ll experience some lactic acid training that will bring a whole new level of sore muscles into your life.  It would appear that the level of lactic acid has some relation to the soreness as well.

Movement Between Sets:

Just think about it. It’s like a warm up and cool down all over again but between the sets. Most people understand the importance of warming up before lifting weights. They also know about a proper cool down after working out.

But did you know that you can use those sample principles on a minute level in between your sets?

This movement not only serves as a ‘transition’ between an all out effort and recovery but it aids in better circulation and helps reduce the swelling of muscular tissues.  Keep moving between sets.

Periodization:

Remember that soreness can be caused by a few hypothesis (tissue damage, muscle damage, spasms). But did you stop to think that if you keep on training the same you just keep on damaging the muscle at a micro level over and over without a chance to recover?

Incorporating a light day or week into your training can help flush the area with new blood, reduce the formation of scar tissue and flush waste from the area.

Planning these type of workouts in your training program will speed up the time needed to recover as well as add variety to your program which in turn provides overall recovery.

Phase 3 - Post Training Recovery

My strong hunch is that most people will be unable to avoid soreness at some point and seek treatment.

So that’s why there’s a few ways you can help reduce the severity of soreness during your training as well as aid in the recovery process after your training.

Contrast Showers:

Done on your lumbar area, this involves using short bursts of hot and cold water to improve the circulation. You can further stretch during this time to flush new blood to the area.

Post Workout Nutrition:

Needless to say…

After your workout your body is in a prime time to devour nutrients. This is an ideal time to give it the protein it needs with the carbohydrates for energy recovery.

You see, if muscle soreness is caused by micro trauma resulting in cellular damage then obviously you want to give your body plenty of materials quickly to repair itself.

Proper post workout nutrition can reduce the amount of soreness you can experience.

Therapeutic Modulaities:

This can encompass such things as massage, sauna, whirlpool, chiropractic adjustments, acupressure and others are among the more popular therapeutic modalities. Make no mistake….

Recovery really begins when you leave the gym. Depending on factors such as your level of fitness, age, medical conditions, you may be wise to use some or all of these post workout recovery methods to speed up overall recovery.

There’s no magic formula per se but anything you can do to help speed the recovery process will result in less muscular discomfort and quicker recovery for the next workout.

Have you heard that 90% gym-goers overtrain 90% of the time?

Could it be that simply “under-recovered” and could easily stand to train more if only they could recover quicker?

Sleep:

While there is not a set number of hours you need to sleep as that depends on the individuals schedule, personal preferences and level of stress it’s still clear that sleep is vital to recovery.

This is the time your body repairs all that micro trauma.

If you aren’t getting enough quality sleep, it can affect your overall recovery and body’s ability to repair itself. That can lead to prolonged muscle soreness. The amount of sleep each person needs will vary.

Make no mistake about muscle soreness…

It’s uncomfortable!

But using any or all of the above recovery methods you can significantly reduce the duration of muscle soreness.

More important than that…

Create a periodized program that helps to keep your body in a state of recovery and avoid overtraining.

Things I Don’t Recommend for Sore Muscles:

Aspirin and other medications. While it does reduce inflammation, it tends to reduce protein synthesis.  You just worked out and now you’re a bit sore so instead of taking some of the natural steps above, you reach for a pill.  Unless you have a medial requirement, I’d opt not to take over the counter medications for things as simple as “I’m sore” from my last workout.

Alcohol. Hey, it’s causes numbness but it has a slew of other effects on your muscle building efforts that aren’t productive.  Having a 6 pack may help reduce soreness but it’s the old college phrase I heard, “Solve one problem, create two more.”

Finally, it’s been shown in recent studies that static or dynamic stretching does not prevent or reduce the Delayed Onset Muscle Soreness (DOMS) you may experience.   It’s still a good ideal to stretch post-workout but don’t expect a miracle to happen because of it.

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Weight Loss Tips: A Step-by-Step MindMap

June 16th, 2008

weight loss tips

I decided it was about time to draw out a map of what I tell my clients when it comes to weight loss.

This is a nice 50,000 foot overview of what you need to do, step-by-step when it comes to burning that fat. This drawing you see above is called a mind map. It’s a visual way of thinking out a process.

When I think of trying to explain all the aspects of weight loss to a client, these are things we talk about over a period of weeks.

Click Here to see the full color version of the Weight Loss Tips MindMap

PS - The site is still a bit new, I’m fixing a few things. You’ll find the legend on the map that explains the symbols. You’ll get linked to articles about a particular subject that you see that will further explain an item on the weight loss mind map.

PPS - Your comments are most appreciated. I would love to hear back from you.

 
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Fat Burn Files Review

June 13th, 2008

As the title of the 260 page ebook says, “10 Revealing, Secret Interviews With A Renegade Fitness Guru.”The Fat Burn Files

This is what makes up the most INFORMATIVE and interesting yet totally unknown book by Tom Venuto. When I got my hands on this thing and printed it out, I about crapped my pants. This is so not the Tom Venuto I was used to reading who created the very popular, Burn the Fat Feed the Muscle in 2003.

The Fat Burn Files is not just about losing body fat. It contains some serious hardcore bodybuilding information about building muscle. And not your regular tips and rehash poop you find on every single bodybuilding site.

As you may or may not know, Tom Venuto has done a bang up job marketing Burn the Fat Feed the Muscle but he FAILS miserably when it came to launching this book. Sadly, he’ll be foreced to rely on my blogging skills to get the word out. My apologies Tom. I’m not a copywriter, I’m just a natural bodybuilder myself who’s been kicking himself for a long time for not writing about this sooner.

I’ve read this sucker 10 times now. Interview by interview, question by question and it’s better than anything out there. It’s different and every time I have picked this manual up to read it, I’m frustrated by my lack of skills to write effectively to tell you about it. So I’ll sum it up as best I can. And let me take some words stolen from Big Tom V himself.

You will get answers to questions about functional training versus bodybuilding training, using supersets and high density training for increased fat loss and muscle growth, pros and cons of high intensity interval cardio, secrets of weight training progression, how to maximize recovery and avoid overtraining, how to work around injuries and much, much more!

THE FAT BURN FILES is such a unique collection of information 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.

THE FAT BURN FILES TABLE OF CONTENTS

# Chapter 1: Mission abdominals – Training and nutrition secrets to burn fat and chisel your six pack abs… plus the telltale warning signs that instantly expose all the diet and weight loss frauds (pgs 8 – 50 – note: A few “insiders” have already seen this interview, and anyone who has already read “mission abdominals” is going to go bananas over the other 9 interviews!)

# Chapter 2: Superstar fat loss tips – Diet, cardio and weight training secrets to get you leaner, faster… learn fat loss tips, fat loss mistakes and Tom’s fat loss advice for getting an overweight actor ready to be a Hollywood action hero (pgs 41 - 58)

# Chapter 3: Extreme and controversial fat loss techniques – Uncover the pros and cons of aggressive, advanced fat loss tactics and hear critiques of current fat loss trends (pgs 60-70)

# Chapter 4: Succeeding in fitness, in business and in life – An exciting new viewpoint on motivation that could hurl you towards total success – more career success, more fitness success, more life success (pgs 72-94)

# Chapter 5: The fat loss guru’s guidelines – Fat loss simplified for daily life… forget the confusing scientific stuff, this is what you actually have to do every day in the real world to get lean (pgs 96-115)

# Chapter 6: All natural bodybuilding and fat loss secrets – how to get a movie star, fitness model or bodybuilder physique without drugs, pills or plastic surgery (pgs 118-144)

# Chapter 7: The bodybuilder’s method to maximum muscle and minimum fat – What every man and woman can learn from bodybuilders about losing weight and gaining muscle (pgs 146-166)

# Chapter 8: Overcoming fat loss and muscle building challenges – How to triumph over adversity and achieve your biggest fitness goals, this year, no matter what! (pgs 168-192)

# Chapter 9: Inside the life and mind of a natural bodybuilder – Street-smart diet, training, lifestyle and mental toughness strategies - a fascinating look at how an elite-level body is really developed (pgs 194- 222)

# Chapter 10: A Dissertation In Muscle Mass Construction – a PhD exercise physiologist picks Tom’s brain for his best nutrition and training strategies to pack on the lean muscle (pgs 224 – 249)

If you think you’ve seen all this before, I can assure you that you have not. I get excited about certain books that have genuinely changed my life. Burn the Fat was one, I won’t lie. This is the second one. It’s not a book on training but it has training concepts that are discussed. It’s not a book you just read page for page to figure out how to calculate your diet. There’s others for that.

The Fat Burn Files are 10 revealing interviews written in an honest, hard hitting questions with answers style never before seen by a 20+ year veteran of the sport. I guarantee if you read this cover to cover, you’ll be as shocked and as excited as I was when I read it for the first time.

As Tom says himself, “Don’t let the name (THE FAT BURN FILES) lead you to thinking that this ebook is only about burning fat. This new ebook is also a book about gaining muscle!”

Tom Venuto talking hardcore bodybuilding and building muscle? Put an end to all the lame game “lift heavy and get big” retoric you see. I guarantee you if you are reading a book that only talks about lifting heavy weight and stuffing your face with food.. it was written by somebody with less than 5 years of training and is under 30 years old! They don’t know JACK…

Seriously, this thing is that good.

Click Here Now to Order THE FAT BURN FILES for only $19.95

PS. ALL of these ebooks sold off of ClickBank come with a 60 Day Money back guarantee, so there is absolutely no risk for you to preview the book. CLICK HERE to order on a 60-day guaranteed-refund-if-not-satisfied basis.

 
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Back Pain Management in 7 Steps

May 31st, 2008

This Interview was conducted by Fitness Expert Kyle Battis and Back Pain Specialist Jesse Cannone. In it, theyback pain relief discussed how back pain sufferers can achieve fat loss while managing or improving their back pain.  What may cause back pain or herniated discs.  Here are a few things they covered in this audio:

  • Safe and effective exercises for back pain sufferers
  • Tips on Increasing Metabolism and Burning More Fat
  • How simple stretching can relieve lower back pain in only a few days
  • Fat Loss Secrets that Will Safely Speed Up the Fat Loss Process
  • Common Mistakes People Make That Keep Them in Pain
  • Click Here to Listen to the back pain audio recording

    Additional Back Pain Resources:

    Sciatica That Wont Go Away?

    Stabbing Lower Back Pain

    Most lower back pain patient haven’t disc injury

    Causes of back pain

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5 Mass Building Tips Webinar Audio

May 30th, 2008

The audio from the Jeff Anderson interview where he tells you his 5 mass building tips is below.

Lots of great content - more than an hours worth.  Just click to play and enjoy what Jeff has to teach about the importance of building muscle - and how easy the process has gotten.

The program he mentions is Advanced Mass Building.

Marc David

p.s. Yes, the offer I made and Jeff made on the call is still good.

 
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Caffeine Raising Blood Glucose Levels Says AJCN

May 30th, 2008

A group of researchers at the University of Guelph, have conduced a study that reached a rather interestingstarbucks girl conclusion.

Drinking caffeinated coffee before your low-sugar, low-glycemic cereal can raise your blood glucose levels as much as 250%! According to this study, those who drank caffeinated coffee before their cereals really spiked their insulin compared to those who drank decaffeinated coffee (where’s the fun in that though).

These same researchers found the ingestion of caffeinated coffee with either a high or low GI meal significantly impairs acute blood glucose management and insulin sensitivity compared with ingestion of decaffeinated coffee.

Of course, the end result was that more research was needed to make any certain conclusions that caffeinated coffee could be a risk factor for insulin resistance.

The study did not list out what meets the criteria for a Western breakfast cereal. I think I’m pretty say with my daily raw oats and I don’t drink coffee before eating. I’ll have it with breakfast sometimes but more often than not, I drink my coffee about 60 minutes after my healthy breakfast.

Original Research Communication

Photo of the Venti Mocha by betsyjean79. Used under a Creative Commons license.

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Ideal Body Fat Percentage

May 22nd, 2008

body fat percentage chart

What is your ideal body fat percentage?

According the International Sports Sciences Association (ISSA) they have come up with a very simple body fat percentage chart that outlines from the essential body fat needed to survive to what is classified as obese. You should be able to use this body fat percentage chart to find your ideal body fat percentage based on your gender and age.

Average Body Fat Ranges for Males and Females
Gender Male Female Male Female Male Female
Age 18 - 39 40 - 59 60 - 79
Essential Fat 2% to 4% 10% to 13% 2% to 4% 10% to 13% 2% to 4% 10% to 13%
Underfat 5% to 7% 14% to 20% 5% to 10% 14% to 22% 5% to 12% 14% to 23%
Healthy 8% to 19% 21% to 32% 11% to 21% 23% to 33% 13% to 24% 24% to 35%
Obese 20% + 33% + 22% + 34% + 25% + 36% +

* Chart courtesy of the ISSA

Note: You may have heard terms like the following: Lean, ripped, shredded, contest shape, competition shape. If so, those terms generally refer to the category listed above as underfat. For example, if you are a male, who’s 25 years old, with significant muscle mass at 6%… not only are you lean, you are probably ripped, shredded and huge and possibly standing on stage in contest shape.

Body Fat Tips:

In the past few years, I’ve received many questions (mostly from males) asking if they should bulk or cut first. I use this chart as a reference in conjuction with their overall goals. I prefer to use my current body fat as a health gauge vs. my height vs. weight. If you are a tall skinny person with a rather unusual higher than normal percentage of body fat, you’d be very unwise to start bulking up and adding more body fat without first knowing the reasons why you might be in your particular situation. Using body fat as a measurement vs. other visual aids is more accurate, safer and will help monitor your overall muscle gains or fat loss.

* If you are a male or a female who’s looking to step on stage or just wants to look good for summer, then take a quick body fat percentage check. Using that, you can then determine your best option if it’s to cut or bulk.

* If you are at the top end of healthy or considered to be obese by body fat percentage standards, focus on burning the fat. Your goal should be to get healthy first and then adjust as necessary. If you are already at the top end of healthy and you want to “bulk up,” you’ll get stronger but you probably will add more fat to your body composition making you more at risk.

* Take a body fat measurement weekly or monthly to get a continual status update of your progress. When you start a new program you should take a new measurement for a baseline.

* Don’t let a body fat measurement control your life! It’s just one of many indicators of progress and/or health. A body fat caliper can be quite accurate with practice but seek medical advice in conjunction with your own findings.

Tired of the way you look? You want to build muscle & burn fat while getting stronger?
Click here to download my 19 Tips To Build Muscle FREE eBook.

 
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About Me

Marc David

Marc David is an innovative fitness enthusiast and the creator of the "The NoBull Bodybuilding Program" on www.NoBullBodyBuilding.com

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