Beware of Coconut Oil Hucksters

Is Coconut Oil all it's cracked up to be?  If you've done any reading up on this, you'd think you've found some super hidden method to longevity, ultimate leanness, skin preservation and hair protector and it's been in your grocery store forever! At some point when you started to get really involved in fitness, you've heard that saturated fats are bad but you should know the importance of fats in your diet overall is a good thing.  A very low fat diet is not really a good thing.  That's so 1970's!  Especially for those of us wanting to build muscle or...

Passion – The #1 Factor for Bodybuilding Success

Let's take a step back and briefly talk about a subject that isn't necessary quantifiable.  In other words, it exists but you can't touch it. The ultimate key to motivation is:

8 NoBull Holiday Survival Guides

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...

Healthy Breakfast Solutions

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:...

Is 5 Sets of 5 All wrong for Gaining Muscle?

Ever wonder how many reps you should do to build muscle?  You've probably heard that 5x5 is superior.  Or the 8-12 rep range is optimal.  The Max-OT system by AST is geared for the 4-6 range for optimal muscle and strength gains. It's confusing and frankly, I have had luck and success with every range.  But it's worth further discussion. This new article is probably going to really irritate some of the strength coaches who told that you should ONLY lift weights in the 5 rep range... But then again, the author doesn't seem to care about THEM...

5 Excuses That Won’t Fly in 2011

It’s 2011. Your old excuses for not getting in shape won’t work. As Dr. Evil (Austin Powers) said, ZIP IT! I don’t want to hear them anymore! Read em’, then haul your excuseless butt to the gym! 1. I have no time. According to a story in a recent issue of Men’s Health magazine, Barack Obama works out for 45 minutes a day, 6 days a week. Obama doesn’t just play basketball either. Our new president stays fit to lead with cardio and weight lifting. He also says he wishes he could train 90 minutes a day. Have you ever seen what...

Spot Reduction: The Legend; The Reality

He said "Current research is now finding that when you work a specific muscle, the intramuscular fat and the fat in that general area is where the body derives fuel for that exercise. In other words, if you work your abdomen – you’re working those muscles in the area – the body turns to your belly fat for the most help in long-term fuel for that exercise." His exact words are that "if you do ab exercises (sit-ups, etc.), your body will use abdominal fat as fuel (glycogen) for that exercise, thereby burning it." In other words, the shedding...

8 Evil Habits that Hijack Your Progress And Snuff Out Your Motivation

“Don’t let anybody tell you what your ultimate potential is. You just don’t know. You’ve got to go ahead and test yourself, and put yourself in the gym day in and day out.” ~ Hugo Rivera It is a bodybuilding myth that only genetically gifted people can developed muscular physiques. In fact, anecdotal evidence shows that most “average” people who follow the fundamentals of nutrition and training can beat genetic perceptions. That means that even if you’re no genetically gifted than most people, you still have the potential to develop an amazing muscular physique. So why are so few people highly successful? Because they develop...

How to Train in a Busy Gym

I’ll admit that I’m NOT the most “politically correct” member at my local gym. No, I don’t spit in the water fountain or hang out in the doorway of the ladies’ yoga class drooling.  I don’t sweat all over the bench and leave behind a puddle of toxic waste for the next member to swim in.  I bathe regularly, use deodorant, brush my teeth before heading to the gym and don’t reek of stale beer while I’m on the treadmill. But when it comes to waiting in line for a piece of equipment…I’m a barracuda! In fact, I HATE to wait for people...

Chest Exercises You Have Never Heard Of …

So if there was just ONE bodypart that you really wanted to improve...one bodypart that ALWAYS ends up first in your training routine...what would it be? I think chances are pretty good that it's your CHEST! I mean, having that thick gladiator-like chest just screams power and strength. So if you're in a chest training rut...gains on bench press have come to a screeching halt...or maybe you're just plain bored with your chest training right now... Nick Nilsson (a.k.a. the "Mad Scientist" of exercise) has just come out with a new book called "The Best Chest Exercises You've Never Heard Of." I think the name...