Wednesday, March 31, 2010

Exercising Too Long

One of the biggest failures I see with people is that they exercise too long. Somewhere in the collective societal unconsciousness the media has pumped into our brains that more is better. Overtraining does not produce results. It hinders the outcome. I see at other gyms that they have 60-90 minute classes. They are often intense classes that have people doing between 300-400 repetitions per muscle group. Performing this many repetitions is counterproductive. My philosophy is that the muscle has a certain amount of motor unit activation stimulated by a limited series of synaptic transmission. Once the motor units have been fired and produce a sequential firing of the fibers innervated, the damage is done and it is time to cease any further stimulation to that muscle. There is a fine line to knowing how much a muscle fibers tensile force can generate and how to over due stimulation. When stimulation threshold goes beyond the cells capacity stress hormones are produced. Not everyone in a class setting has the same neuromuscular output. Some folks should only be training for 12-15 minutes because they are yet conditioned enough to sustain longer synaptic transmission. But because they were told by their buddy who brought them to the class that they need to stay for the whole time to get the most out of it. What a friend! People who are not educated in how the body works are doing more harm than good in my opinion. The instructors that are teaching these classes are also to blame for this. A good instructor would tell the participants that they need to work within their own neuromuscular response system. But the instructor doesn't say anything because they are afraid that the class won't be big. If a class is big than that means that it is popular. Regardless of the physiological laws that govern a persons ability. A big class means more money for the gym. More money, more memberships. And in this country it is all about the all mighty dollar, not about a persons actual result. The instructor would never tell a participant to only take a class for 12 minutes and to build up to longer duration over a period sessions. I will and do at my gym. I only teach classes for 30 minutes because that is the length of time that the physiological systems of the body are most responsive. I don't care about scamming people into making them feel that they have to take a body pump class for 60 minutes to 90 minutes to get results. 30 minutes,depending on your physiological fitness, is all you need to train when training with moderate to high intensity. But people feel that if they exercise more that they will be fit. This is not the case. They might be able to endure the intensity better over time but they will not see results due to the fact that they are still executing too synapses. Yet, the ignorant over weight exerciser won't listen and will continue to damage themselves further into catabolism without ever seeing results.

It seems that it is not about actual physiological law that governs how one should exercise and look. It is all about hype and selling a program that makes money and sells memberships. I could train a person in 15 minutes 5 days a week and they would get faster results than any one taking a 60 minute class. But if I try to sell this program to people they wouldn't partake in it because they are taught that you have to workout for long periods of time. It is a shame that ignorance is the theme of the land. Many people have to make exercise much more complicated than it really is. If you stay within your hormonal bio-indiviudal cellular makeup then you will see results. Not everyone should be exercising at the same intensity doing the same exercises and exercising for the same time. This is a downfall of many programs in gyms across America. An instructor who does not follow the physiological laws that govern a persons fitness level and continues to allow them to overtrain should go back to their full time job and leave the real instructing to those that are well versed in neuromuscular translation.

I find it humorous to observe obsessive exercise addicts teaching de-conditioned people. The instructor feeds off the energy of a big class setting. This is good for satisfying their insecure ego. They get high off being able to exercise and control the class setting. Regardless if they know anything about exercise physiology. They base their class on how loud the music was and how much they sweated. It is all about them. Many instructors only have a weekend certification, if that. For many people it doesn't matter if the instructor actually knows anything about physiology it is all about how THEY LOOK. You could put a non fitness educatied person in to teach class and if they had fake boobs dressed revealing and wore tight shorts the class would be packed. The ladies that take the class don't care if they are exercising in the parameters of correct physiology and bio-mechanics they feel that if they exercise like the sexy girl then they will look like her.

I teach class and instruct without actually exercising. i do this because 1. I feel that I can't see my students if I am exercising too, 2. I can't exercise 5 times a day, it goes against my philosophy. 3, I want people to see results, it is not about me it is about my student they pay me to get them in the best shape of their life and that is what I provide.

However, I have had women tell me that because my classes are not filled is because I don't bare my body. They have told me that if I wore tight revealing shorts and a tank top then my classes would be filled. By not showing my body I have lost many people to other gyms. ARE YOU KIDDING ME!!! I will not sell out to the idea that sex sells. In my gym I sell education if people need to have an instructor who they can mentally undress and satisfy their inner sexual fantasies, then my gym is not for them. Many folks are insecure and need to escape into a world of sexual fantasy when they exercise in a group setting with a sexy starlet at the front yelling at them. Perhaps they have some type of insecurity that they have not dealt with at a conscious level. The need to have a half naked man or women teaching them about proper exercise is absolutely absurd and something I will not subscribe too. I am an intelligent human being who doesn't need to sell out or stray from my philosophy to appease to the unconscious ideology of the masses. If I have to make money by "stripping" down to have ladies look at me as a piece of eye candy then the hell with it. I sell education and if people want to see results and learn about how the body works and how they can maximize their time then I am here to help. If they want some chippendale dingbat dancing around flexing their gluteus maximus turning middle aged over weight sexually repressed women on then I invite them to go elsewhere for their fitness.

tags: weight training, aerobic training, steroids, tiger woods, celtics, final four, Duke, West Virginia, Red Sox, aerobics, power lifting, Vince Gironda

Sunday, March 28, 2010

More Answers To Emails Part 2

Here are some more great questions that I received to share with you all. JUST KEEP THE QUESTIONS COMING!!!

OR to email me your questions.

I am interested in switching from my family physican (medical doctor) to a chiropractor. I know very little about chiropractics but I do know their profession is broken down into "straights" and "mixers". Which of these two chiropractors would benefit the healthy bodybuilder more? I don't know all positives and negatives between the two types. I know that the mixers make up most of the chiropractic care in the country. The straights are more restricted in what they do. They follow the Palmer method and are concerned with strictly resolving subluxations. I grew up with severe ear problems and went to a straight chiropractor and my ears problems got better after about 2 years of treatments. So for what I needed personally the care I received was correct. I like the mixer philosophy in that they use many different methods to help resolve an issue and boost immunity. For what it is worth I feel that there would be more opportunities as a mixer than just a straight. The straights seem to be limited to what they can do.

Have you had any experiences with someone who practices C.R.A. (Contact Reflex Analysis) and do you think that is a good alternative to seeing a chiropractor? I don't know a lot about C.R.A. . What I do know is that it is a grey area that still needs validation. Though I am intrigued about Dick A. Versendaal's technique and findings. He claims many interesting ideas that I would like more validation on.
Eighty percent of diseases are due to allergy.
The two main causes of disease are gallbladder disease and staph infections.
People can only get fat from prostate and ovarian hormones going bad.
The most common cause of hair loss in men and women is poor blood.
The kidneys are controlled by the thyroid gland.
The uterus stores every hormone the body needs.
Doctors don't know this: The most common cause of juvenile diabetes is parasites.
Yeast infections cause fibroids of the uterus and breast.
Most of the skin is made up of calcium (not protein).
The most common cause of chronic constipation is parasites. Constipation means that the lymphatics have dried up.
The heart rarely wears out unless you are born with a weak heart.
Subluxation of the ankle can cause a stiff neck.
Rheumatism (rheumatoid arthritis) has three causes: too much calcium in the body, too little calcium in the body, and infection

I would like to know more about these claims. I don't feel that Versendaal is too far off base. I still feel that even though we know a tremendous amount about the human body there is still a ton we don't know. I wouldn't down CRA I don't know if I would use it to make a diagnosis. I think people get themselves into trouble when they base a test on reflex type principles. There have been noted cases of people performing reflex test and prescribing supplements to their patient. Only to have the patient develop an adverse effect from the over production of hormones due to the increase concentrations of the supplements. There needs to be some form of regulatory control and basis of diagnosis rather than just a reflex test, in my opinion. I hope that helps. Again I don't know much about C.R.A. I would like to know more before actually make an opinion on it.

How young can a child be before you recommend having them workout with weights?
Ideally, a child can begin to exercise with weights around the age of 9-10. The idea is to teach them the proper mechanics of weight training. It is not important to lift heavy weights. The growth plates are still advancing and there is no need to place too much stress on them. Lifting too heavy of a weight can retard the growth patterns and cause a weaker joint complex. Also, at this young age the child's endrocrine system is not advanced enough to sustain high concentrations of testosterone and growth hormone. So protein synthesis won't be as high. This will begin to advance in ages 12-18. So for the younger child it is great to perform their own body weight exercises, i.e. push ups, squats without weights, broad jumping, sprinting, running, sit ups. Light weight training is great from developing proper body mechanics and helps to prepare the body for the next stage of maturation. Once the child mature's to the age of 12-18 they can begin to lift moderately heavier. I still wouldn't recommend de-conditioned kids or kids that have no prior weight training experience to lift really heavy this could result in injury to the connective tissue. It really comes down to controlling the stress load to the body. The more advanced the athlete is the more they can challenge their body. But they must also stay within the correct biomechanical laws of the body. The safe rule is to always lift between 55-85% maximum.

Besides illegal performance enhancing drugs, are there other products out there like over the counter medicines for illnesses that the natural bodybuilder should avoid taking prior to a contest? It regards to taking an over the counter medication for a cold or allergy that might be picked up as an ergogenic aid there really aren't much that would cause an anabolic effect or diuretic effect that would not pass the testing process that I know of.

Will you be making another Vince Gironda exercise DVD any time soon? Actually I have been working hard on getting another DVD out. In fact, I have a professional video company working with me. It is a big production and will be worth the wait. I had to postpone working on it for about 6 months last year. I anticipate the release this summer. Stay tuned.

Who are your greatest influences in bodybuilding? My biggest influence in bodybuilding is obviously Vince Gironda. I really admire all the classic physiques of the past Steve Reeves, Reg Park, Vince, and a guy named Lou Dengi. These guys were not over the top with freaky muscle growth, they appeared more healthy and in great symmetry. If I was starting out with body building in present day I probably would not be doing it. Because I have no desire to look like the big bloated over developed bodybuilders of today. I like the influence of the healthy lifestyle that Vince and others believed in. I have adopted that influence in to my life and is what I teach to others. I don't know of bodybuilders today that have type of influence on people like Reeves and Gironda did. Just another reason why their methods and philosophy has out lasted everyone else's. There is something to be said of their methods. THEY WORK not just for the physical realm but also in a deeper more meaning sense.

Are there any dominate products out there on the market that promote "all natural" supplementation but really are not? Is Force Factor one of them? There are many supplements out there that claim to be all natural. The buyer just needs to do their own research on the product and read the ingredients. There are many natural sugars in these products. Sugar is sugar and too much of it will have adverse effects. Force Factor from what I know of is a fancy L-Arginine supplement. It probably is natural but you are probably paying more for it because of the name on the bottle. L-Arginine is a natural amino acid that is necessary for the growth of muscle tissue. It really comes down to price and hype. The more hyped up the product the more it will cost the consumer. Your best bet is to stick with the basic supplements, aminos, mulit-vits, digestive enzymes, glandulars, livers, etc. and to read the labels carefully to make sure that you are really getting what you are paying for, not just a fancy label with big claims. I am huge fan of supplements and will only stick with the basics. I don't mess around with the commercialized garbage that promote phony claims. There are many great supplement sources out there. Natural Source Products is one of the best companies because Ron Kosloff produces all natural items. He lives what he teaches and is all about naturalism. Companies like this is where you want to get your supplements. Because you know what you are getting is true and honest and real.


tags: bodybuilding, supplements, health, strength, tiger woods, Duke, final four, Butler, Red Sox, weight loss, fat loss, muscle building

Friday, March 26, 2010

Answers to Emails

Over the past months I have received many emails from those viewing the blog. Here are the answers to your questions. Thank you for the questions, keep them coming:)


What got you into bodybuilding and how long have you been training?
I got interested in working out for baseball when I was 11 years old. I was told by a semi-pro baseball player that to make it to the bigs you have be in great physical condition. So, that is what I set out to do. My Dad financed a great weight room for the house which made it easy to stay disciplined. I had to walk through the weight room to get to my bedroom. As the years passed I began to enjoy training for sports more than playing them. Baseball came naturally to me. I wasn't challenged anymore. I got bored of it. Body building became my main sport. Body building is the hardest to master because you are dealing with actually changing the appearance of your body. Where as other sports are based on physical ability, bodybuilding is totally different. Everything you do reflects on your symmetry, shape, and definition. Anyone can weight train but not everyone can bodybuild. I have been training for the last 25 years and counting.

What is the difference between a natural body builder and the Mr. Olympia type bodybuilder?
That is simple--STEROIDS!!! The natural bodybuilder has only a small window of opportunity of protein synthesis during the day and night time after training. It takes intelligence, patience, and severe discipline to be a natural bodybuilder. Mr. Olympia bodybuilders rely on their drugs to get the results they need. If they aren't looking a certain way they can just up their dosage or stack with other drugs. It is much easier to build muscle with steroids, yet most of the steroid users that I have come across are not very intelligent. I met one guy, he was huge. When I asked him what he did to train his triceps he looked at me like I had three heads he said " Where are the triceps?" Are you kidding me! This guy didn't even know where the triceps were located. He had no idea how to train. It was all drug induced. So the difference between natural vs. steroid bodybuilding is clear. Natural guys have to know what they are doing to get ripped, steroid users can eat donuts and have no idea how to train and looked ripped. But the natural guy will have healthy working organs when they get older and will keep the muscle that they earned for many years, where as, the steroid dude most likely will have severe side effects and will have to get off the drugs or die. And they most likely won't see old age because many guys end up severely damaged from taking too many concoctions of anabolic steroids.

Why do Champion Muscles look different?
It depends on diet, supplementation, experience, training protocols, genetics, steroid use.
When you look at today's mr. olympia and universe they have extremely dense muscle tissue. This is because competing at that level the use of steroids is necessary. Steroids enhance protein synthesis in the muscle tissue. The nucleus works longer and activates the cellular machinery to constantly repair and rebuild the sacroplasm and sacromeres at abnormal rates. This ultimately causes the muscle to expand beyond normal. The residual effect is the muscle tissue is engorged with blood causing hypertrophy of the cells. This anabolic effect is why the muscle are always pumped up and big. When natural bodybuilders train they have a pump for a limited time. Once the pump is gone the anabolic look of the muscle is not as drastic as a steroid user because the blood volume is not at high and the muscle cell machinery is turned off. There is only a small window of opportunity for the natural bodybuilder to maximize the protein permeability of the muscle cell. Once the natural guy is pumped up they can have a similar anabolic look like the steroid user. However, there will always be an advantage for the steroid user because the muscle protein synthesis never shuts off. Their muscle are constantly feeding and repairing. They don't have the catabolic effect that natural athletes are constantly battling. Champion natural bodybuilders can only keep the anabolic effect for a short time. This is why they have a tough time maintaining the bulk and size. Most naturals have to compromise the bulk for definition. They can get very ripped, but it is rare to have bulk and be ripped at the same time. Naturals are the pure body builders. It take much more discipline and perseverance to build a natural physique. IT is more difficult to build muscle without the support of anabolic steroids. The true natural bodybuilder is the intelligent bodybuilder who excepts the laws of nature and lives within their own genetic disposition without compromising values, morals, or ego driven peer pressure.

Diet has a part in the equation as well. If the muscle is fed catabolism will be reduced allowing the muscle to stay full and pumped.
Experience the longer a person has been training the muscles become more dense and matured. The blood vessels and capillaries become bigger and more dense allowing for more blood to get pumped into the muscle.

Training protocols. Training correctly is important for how the muscle will look because if a person does power lifting exercising they will develop smooth bulky muscle where as a person training for definition will develop better looking muscle while staying lean.

Genetics some guys are just born with high levels of testosterone, growth hormone and have a great ratio of fast twitch muscle fibers as opposed to slow twitch fibers. They are the lucky bastards that don't really have to do much to look great.

How can I increase the testosterone?

You can increase your testosterone naturally by taking supplements and training.
I recommend orchic, livers, amino acids, sterol complex glandulars, and tribulus. These are all precursors for developing the anabolic drive in the body. Also, training intense for 30-40 minutes will keep the growth hormone levels from depleting completely. Also, performing 8-12 reps increases the production of testosterone. Lower reps 2-8 can help boost growth hormone levels.

How do you feel about all the new technology and machines that are now being used in gyms?
Personally most of the new technology is useless. When I opened my gym 11 years ago I went to conferences to see the latest technology. They have everything from standing on a vibration machine, to FittLynx (a computerized trainer). They are all gimmicks to try to lure new people into joining gyms. As a gym owner I have seen many different programs. We have to come up with new ways to keep people motivated and stimulated. So companies devise new technology to keep people interested in working out. Fittlinx is great for older people, middle aged folks and beginners. It is a fancy bells and whistle approach to lure new members. Fittlinx is a silly computerized set up that is attached to cybex machines. The member uses a barcode key to access the on screen. The screen becomes your trainer it is silly. It tells the person how much they lifted last and how many reps, it counts the reps and provides pacing for each rep. If a person needs to rely on a freaking computer to workout then they are not serious about training. Fittlinx is good for the middle class fitness wannabee. I have seen these types in every gym I have ever worked. They are the ones that most likely belong to committees, yacht clubs, country clubs, and were never athletes, rich folks who don't want to break a nail, the guy with the oversized omentum trying to relive his football days. They feel good knowing that they are apart of this new technology. FIttlinx is fittstinks in my opinion. Another worthless piece of equipment is the treadmill television. Again, this is another ploy to lure people to join up at a gym. Because the person has no direction or fitness knowledge, they have to watch television to pacify their time training. So by having a television on their own treadmill they can Oprah. Heaven forbid if we miss an episode of Oprah, OMG!!! Give me a break!! Much of the technology that has been developed is bogus and worthless. No matter how many gadgets and gimmicks gyms use to sell members NOTHING CAN REPLACE THE STANDARD DUMBELL AND BARBELL. I never use silly tools and gimmicks, I train purely, honestly and with only the bare minimum. I will take my gym any day over the hollywood fancy gyms. GIVE ME MY DUMBELLS!!!

What do you consider to be the best exercises for building a great looking body?

Chest: Dips
Back: Latpulldown
Delts: Upright Row / Posterior Fly
Bis: Body Drag
Tris: Power Pressdown / Reverse Dips
Quads: Sissy Squat
Hams: Prone Leg Curl
Abs: My Abdominal Training System

I am thinking about joining a gym in the area. What makes your gym different than others?
Many gyms are stuck with the 80's model. Silly isolation machines, lots of cardio machines, pools, gimmicky cookie cutter fitness aerobic classes seem to be the model for these gyms. These types of set ups are for driving up big numbers to entice people to join. If there are a lot of cardio machines then this must be a great gym approach is the idea. To have thousands of member who never actually show up is the goal. People at these types of gyms are only credit card numbers to the owners. Get their number and hope they never come is the objective.

My focus is to be cutting edge. Fitness is not one dimension. I don't have a ton of cardio equipment or fancy silly machines that talk to you. I have the necessary equipment to build a great looking physique. I am all about true training. What I teach cannot be duplicated or cookie cutter. I constantly change and challenge my clients because I care about everyone that walks through my door. I will do whatever I have to to see that my members see results. I teach correct methodology. I don't need a 4000. dollar bicep machine to build biceps. Just give me a straight barbell and I will make your bicep so phenomenal that people will wonder what your taking. My difference is that I know secrets to getting the body in the best shape possible. I only share my knowledge with my members and those that really want to change the way they look. A room full of machines is useless unless you know the best ways and methods to utilize them. So many people are just wasting time when they train, I provide the knowledge for people to maximize their time and to get results. That is the difference. Education over "just selling memberships".

I noticed you are selling a nutrition book on your website when do you expect its release?

The publisher told me that it is going through the final stages of development. Once that is complete then printing will commence. About one month I expect its release.

Thanks for the questions keep them coming. I will do my best to answer them promptly.

Friday, March 19, 2010

Abdominal Training Myths

The abdominals consists of the rectus abdominus, internal and external obliques, transverse abdominus, psoas major, psoas minor, quadratus lumborum, diaphragm, pyramidialis. The most visible of these are the rectus abdominus and the obliques. What most people know and are concerned with are creating what is known as the "six pack". The six pack is the term used to refer to the development of the rectus abdominus. Here are the questions I have gotten from viewers in the recent months.

1. Can everyone obtain six pack abs?
2. Should I train abdominals everyday? Can you overtrain the abdominals?
3. Should I do 100 reps of abs?
4. What is the best method for training abdominals?
5. I have fat accumulated around the lower part of the abs, my upper part seems fine and defined, but I can't seem to lose the "pooch" I have developed under the belly button, can you explain to me why?

Here are the answers.

1. Can everyone obtain six pack abs? Genetics, diet and intelligence dictates how defined you can get your abdominals. Some people are just born with superior genetic coding that allows them to stay lean and defined in the abdominal region. These are the lucky folks. Then there are those that have to work a little bit more to get definition. This is when diet comes in to play. Believe it or not the key to having ripped abs is from eating nutrient dense foods, not over exercising the area. When you eat dense nutrients the intestines have to work to process the food. The breakdown of nutrients requires energy to metabolize them through the intestines and into the blood. Eating dense nutrients can increase the active metabolism for many hours. There is roughly 17 to 20 feet of intestines. If you constantly make the intestines work they will require energy to breakdown the food boosting metabolism. Eating 5-6 small meals of dense nutrients a day will help keep this smooth muscle tissue working. It is like doing ab work all day long. The key to having small abdominals is from eating food not exercising them too much. Exercising the abdominals only develops the superior muscles of the abdominals, if the deeper inferior tissue is not worked then the abs will appear thick, bloated, and distended. If the stomach, omentum, and intestines are all stretched out and distended then all that pressure will push against the superior muscles making it virtually impossible for the abdominals to be ripped and small. The first step to ripped abs is diet.

2. Should I train abdominals everyday? Can you overtrain the abdominals? No! you should not train abdominals everyday. The abdominals are primarily made up of slow twitch (oxidative) muscle tissue. Theoretically you can train slow twitch fibers everyday, but I don't recommend training abs every day because of hormonal depletion factors. The abdominals have a network of nerves that tie into the pelvic region. This is known as the solar plexus. These nerves are like a second sensory nervous system, they sense the fight and flight response. When they are activated they help in activate the sympathetic nervous system. The SNS is an acute energy system that allows the body to defend against a threat or danger. During the activation of the SNS sugar is the primary fuel. When sugar levels drop the endrocrine system releases stress hormones to help protect the cells from over working and breaking down. Cortisol is secreted and is used to inhibit cell permeability. What this means is that the body doesn't know that you are in a gym setting working on getting ripped. The nerves are activated in the same sequential manner as if you were running from a bear there is no difference to the hormonal system. The only difference is that you can control how long you last in the response. Doing too much abdominal training will promote a loss of muscle tissue in the body. One way to know if you are losing muscle is to notice the biceps. Your biceps will shrink in size if you are doing too much abdominal training. Also, you will notice that the definition of the muscle will diminish and you will feel weak. Americans are all about the "more is better" approach when doing everything. This approach is inaccurate. Abdominals are a sensitive area to work if you want to get them defined. They must be trained like any other muscle group. I would never perform 100-1000 reps of bicep curls. So, I don't perform a lot of reps for the abdominals. 2-3 sets of 12-15 reps is really all I need.

Body type: If you are a thin person to begin with, I would not even consider doing abdominal work if you are trying to put on muscle size. This will deplete your growth hormone and you will not put on muscle. I would avoid ab work altogether.

If you are a bigger person that has the ability of accumulating fat around the waist and abs, then I would do abs every other day by themselves.

If you are training for a bodybuilding contest. I would train abdominals separate from working any other muscle group. Remember we are working with the SNS and if there is certain amount of time until cortisol begin to rise, and if you activate the solar plexus in conjunction with other muscles, you could sacrifice your size.

You can overtrain the abdominals if you train them too much.

One of the worst exercises for developing the abdominals is the LEG RAISE. You have seen this in the gym, a person hangs from a pull up bar or a dip stand and lift their legs up tucking the knees toward the chest. This is all hip flexor work and does nothing for developing the abs. It is a worthless exercise.

Holding a heavy weight and going side to side like the penquin in a Batman episode will promote a thick abdomin and loss of symmetry. I don't recommend using heavy weight for this exercise. Use this exercise with caution. Once you build the obliques and they become thick it is hard to taper them back down to keep a small abdominal look.

The best exercise is the Frog sit, planche, and my abdominal system. My ab system is an accurate and incredible way to work the abdominals without putting strain to your neck or lower back. For more information contact me via email.

3. Should I do 100 reps of abs? No too much stimulation will promote muscle loss.

4. What is the best method for training abdominals?
One of the worst exercises for developing the abdominals is the LEG RAISE. You have seen this in the gym, a person hangs from a pull up bar or a dip stand and lift their legs up tucking the knees toward the chest. This is all hip flexor work and does nothing for developing the abs. It is a worthless exercise.

Holding a heavy weight and going side to side like the penquin in a Batman episode will promote a thick abdomin and loss of symmetry. I don't recommend using heavy weight for this exercise. Use this exercise with caution. Once you build the obliques and they become thick it is hard to taper them back down to keep a small abdominal look.

The best exercise is the Frog sit, planche, and my abdominal system. My ab system is an accurate and incredible way to work the abdominals without putting strain to your neck or lower back. For more information contact me via email.

5. I have fat accumulated around the lower part of the abs, my upper part seems fine and defined, but I can't seem to lose the "pooch" I have developed under the belly button, can you explain to me why? For women this area is a big concern. There is a lot of menstrual energy that is produced in this area each month. During the cycle the nerves are stimulated and hormones are released to produce and harbor the egg. This process can light up the area and keep the lower abdominal region some what lean. However, due to the aging effect and hormone depletion the female reproductive system shuts down. It is a slow process but eventually the menapause ultimately strikes every female. Once this area is shut down the nerves are not stimulated and the area becomes cold. Fat stores around cold tissue. The fat collects around this area as a way of keeping the area protected. Having a little fat in this area is completely normal. Women weren't designed to have extremely ripped abs like males.

Another reason for collecting fat around the abs and lower ab area is because of cortisol release. People that are stressed out activate the SNS and this activates the secretion of cortisol. The omentum, the storage poach for fat underneath the rectus abdominus, stores cortisol. The more stressed a person becomes the more cortisol is released and the more fat is stored in this area. Visceral fat is the most common and the most dangerous. Women who are uptight, anxious, closed off emotionally, tend to carry fat around the solar plexus. It is a way for the body to protect itself from vulnerability. Women who have sexual issues and are unable to relax during sex tend to constrict the blood vessels related to the uterus, and vaginal region. They are unable to allow the muscles to contract and heat up. This over time can diminish the fat burning effect for that area.

Overall, you don't have to go crazy when it comes to abdominal training. Sensible, effective exercises is all you need. I have been working on a new abdominal training system that I believe to be correct in the anatomical position of how abdominals should be worked. I will have more information on this system in the future. I will say that I have been using this system for the past 4 months and I have noticed an incredible difference in the way my abs look. They were fine before but now they are even more defined. Coupled with diet this system works.

Tags: ab training, abdominals, lean body mass, muscle, strength, cardiovascular exercise, body building, power lifting, tiger woods, sandra bullock, health care,

Thursday, March 18, 2010

1000 Different Programs

There are thousands of different exercise programs out there that are designed to help you achieve your fitness goals. The problem with so many different types of exercise programs is that they are not for everyone. When starting an exercise program it is important to know exactly what you want to achieve. Are you looking to become a POWER LIFTER, BODYBUILDER, ATHLETE, FUNCTIONAL TRAINING BUFF, GENERAL FITNESS ENTHUSIAST, or are you trying to REHAB a particular injury?

POWER LIFTER'S are all about lifting as much weight as possible. They focus on three main core lifts; bench press, deadlift, and squat. A power lifter's routine is based on developing power and strength. The workloads are often strenous at times and could result in injury for those not accustomed to working with such loads. The power lifter is not concerned with having a look of a body builder, where proper symmetry and muscle definition and balance are the main appeal, they are concerned with getting big and lifting heavy, heavy weight.

The look of a power lifter never appealed to me. The big bulky look with no symmetry and displaced muscle size (especially in the buttocks, traps, distended abdomin, and anterior delts) is of no interest to me. I am strong enough and don't have to prove to my ego that I can lift a thousand pounds. Power lifting is a young man's sport. When you get older the joints just can't handle the stress of the heavy loads.

BODY BUILDER'S are all about lifting for developing a good looking physique with proper symmetry and balance between muscular size and definition. Body building is a difficult sport because of the discipline that is required. Every muscle has to be worked and shaped to provide a certain look. Body building is not for every body. Certain limitations and genetics play a part in the career of a bodybuilder. Those that have poor genetics will not be able to develop the right type of symmetry needed to have an outstanding looking physique. Anyone can power lift and weight train but to bodybuild is totally different. Diet and training have to work synergistically to create a desired outcome.

FUNCTIONAL TRAINING BUFFS are all about training multi-joint, multi-plane movements in a propriorective rich environment. Functional training is the buzz word these days in gyms. Everyone is balancing on one leg, standing on therapy balls, doing off balance exercise. This form of training is exciting and new, however, it is just another form of exercise. Functional training is not the end all be all to training. Functional training is great for general fitness. Functional training can offer many different exercises to challenge all aspects of human movement, and central nervous system stimulation. Functional training programs are not designed to build mass and size and definition. The main objective of functional training is to teach and secure natural human movement patterns through the use of multi-joint, multi-plane exercises.

GENERAL FITNESS ENTHUSIAST are those that just want to exercise to boost immunity and to reduce the aging effect while maintaining a proper body composition. General fitness programs are geared to keep a person in balanced condition. Muscular strength, muscular endurance, cardio-respiratory fitness, flexibility and body composition are all balanced. General fitness is what most people want. The general fitness programs that are written usually take a little from many different styles of training. Power lifting, body building, and functional training exercises are incorporated into a general fitness program to provide the right amount of stimulation to achieve results. However, most of the time the weight loads and exercises are not as difficult to achieve as pure power lifting and bodybuilding. If you are not into lifting heavy, heavy weight like the power lifter and are not into having a muscle bound body such as a bodybuilder then a proper general fitness program is your best bet.

REHABILITATION programs are designed to fix a certain dysfunction. Most rehab programs are only designed to work on one specific area. Once that area is fixed then the patient is able to perform other forms of training. If you have a dysfunction or injury it is advised that you fix this problem first before starting into any other form of training.


Thursday, March 11, 2010

Protein is Important But Carbohydrates Play a Major Role Also

Protein is the group name to designate the principal nitrogen constituents of the protoplasm of all plant and animal tissues. Proteins are necessary for tissue synthesis and regulation of certain bodily functions.

However, to say that proteins are more important than other nutrients is not appropriate. An inadequate dietary have serious consequences. Proteins are complex structures made up of amino acids. The type of amino acids vary with each protein. However, nitrogen is always present. Carbohydrates and fats do not contain nitrogen.

It is natural carbohydrates from fresh fruits and vegetables that are needed on a regular basis to replenish energy for the nervous system. Without it, the nervous system becomes highly irritated. Refined carbohydrates, like sugar, are so concentrated that they overload the system. The body is equipped to store only limited amounts for energy needs. Cakes, pie, candy, and soda cause the blood sugar to rise. Your body responds by producing insulin, a hormone causing a rapid drop in the blood sugar level. The release of too much insulin is always a shock to the body. The "see-saw" rising and lowering of blood sugar levels wreaks havoc with the nervous system, causing a loss of stability.

The digestion of starch in carbohydrates begins in the mouth and then continues in the small intestine. As mentioned earlier, the main product of carbohydrate metabolism in glucose, or blood-sugar. In this form it enters our blood stream and first supplies the energy needs of our central nervous system. Any glucose not used immediately is stored in the liver or muscles as glycogen. The excess is converted to fat and stored throughout the body. Glycogen reserves are important because this is the primary fuel of hard working muscles, and supply of it is limited.

The body can store only a limited supply of glycogen: approximately 350 grams when the supply is at its peak. One-third of the amount is stored in the liver and the remainder in the muscles. Liver glycogen is available for immediate use. It is quickly converted into glucose when needed by the body. Muscles glycogen, however, does not have the necessary enzymes for this direct secretion into body fuel. It furnishes glucose indirectly. When the muscle contracts, glycogen is converted into Lactic Acid. The Lactic Acid is carried in the bloodstream to the liver and then converted into glycogen or glucose as needed by the body. For this reason, it does not reach the brain and nervous system as directly as liver glycogen.

The reserve of glycogen lasts 2-15 hours, depending on activity levels. Someone playing checkers can have enough to last most of the day. Body-builders in heavy training can use their entire supply of glycogen within 2-3 hours. The body will then switch to alternative, but, less efficient energy fuels. Muscle protein, for instance, can be converted by the liver into glucose in order to keep the brain and nerves supplied with fuel. However, this puts unnecessary stress on the liver. It also drains the supply of amino acids needed for building muscle and repairing the body.

Saturday, March 6, 2010

The Milk Controversy

The milk controversy has been going on for eons. Many animal rights activists, vegetarians, vegans, new age folks, are all against drinking cows milk. They believe that cows milk is only for baby cows and that humans shouldn't ingest it. They believe that ingesting cows milk, if you are not a baby, will promote cancer, destroy your immune system and ultimately kill you. This encourages fear and stupidity. I am not against folks that don't like to harm animals or to get their protein from animals, that is their choice. But people need to know how the body works and how food works. First off, the enzymes in the body are designed to breakdown and assimilate all food that comes into the body. These enzymes do not know where or what the food is, they just know that a protein is a protein, a sugar is a sugar, a fat is a fat. They don't know that the food came from a cow, a goat, a soy bean, etc. Protein is protein. Though I disagree with the fact that milk is bad for you. I do agree with pasteurized, homogenized milk being a poor source of protein. This is due to the fact that homogenized milk is heated up to kill off the bacteria to allow the milk to last longer on the shelf. During this process all the active enzymes are destroyed. The amino acid structure is compromised and more lactose is produced. So the end result is that people who are lactose intolerant have complications when ingesting homogenized, pasteurized milk. This is the problem. Not that it came from an animal. The body doesn't know if it came from an animal or grass its job is to breakdown the enzymes that come in. The best milk to consume is raw natural organic milk. Raw milk has not gone through the heating process destroying its amino acids. Raw milk assimilates in the body the best. In fact, it actually boost immunity. I have been consuming raw milk for about 25 years now and I have never had any adverse effect. According to those against milk, I should have been dead years ago. I have had people who are lactose intolerant try drinking raw milk and low and behold they were not allergic to it. Because the enzymes were all intact and their body could digest it with no difficulty. Raw milk and honey is the food of strongmen. It was believed that the strong man Sampson drank raw milk and ate raw honey to get all of his strength. I too have gotten great results from drinking raw milk. Drink up!

tags: amino acids, raw milk, strongman, strength, body building, endurance

Friday, March 5, 2010

The Danger Zone

Beyond the Obvious

Regardless of whether you are enrolled in a weight-management program or a muscle building program, there are plenty of "danger zones" that will inhibit your success. Beyond the obvious such as drugs, alcohol and tobacco, there are several danger zones that are not as obvious.

Food Processing

Modern technology has given us food processing. Let's take a look at how different types of food processing can affect us.

Exposure to Heat

Heat can create and adverse effect on foods. The following are just a few examples of how certain processes can affect the foods we eat.

Fried Foods- The longer a food is fried and the higher the temperature -- the more vitamin and mineral potency loss will occur. Frying temperatures usually reach 375°F. Corn or safflower oils are best because of their higher smoke points of 450°F to 500°F.

Canned Foods- Vitamin and mineral potency losses occur from blanching. Then, the foods lose even more nutrients through the sterilization process, which involves temperatures of 240°F or higher for 25-40 minutes.

Frozen Foods- Many frozen foods are cooked before freezing. Higher quality foods are generally sold as fresh. Lower quality foods are generally used in frozen foods.

Dehydrated Foods- The damage to food through dehydration is dependent on the quality of the product processed. Certain methods of commercial dehydration use temperatures of 300°F.

Dairy Products- Many vitamins lose their potency or are destroyed by the pasteurization process. The homogenization process breaks down the normal-sized fat particles, thus allowing the formation of an enzyme called xanthine oxidase. The enzyme then enters the bloodstream and may destroy vital body chemicals that would ordinarily provide protection for the coronary arteries.

Exceptions- Various nutrients have different degrees of stability under the conditions of processing and preparation. Vitamin A is easily destroyed by heat and light. Vitamin C also is affected by heat. However, it also is affected by contact with certain metals such as bronze, brass, copper, cold rolled steel, or black iron processing equipment.

Studies conducted on the canning of foods found that peas and beans lose 75% of certain B vitamins, and tomatoes lose 80% of their naturally occurring zinc content.

Exposure to Cold

Foods exposed to low temperatures also can be adversely affected. For example:

Frozen Foods- Freezing may have only minimal effect on the vitamin and mineral potency depending on the method used. Also, the food is less effective if it's frozen shortly after being harvested. Remember, in most instances, the higher quality foods are sold fresh.

Fresh Fruits and Vegetables- Sometimes, foods are harvested before they are ripe. They are allowed to ripen on the way to market. This may cause a reduction of some trace minerals.

Note Some foods may retain more nutrients because they are frozen shortly after being harvested. A Stanford University study showed that frozen spinach had 212% more Vitamin C than fresh. Frozen brussel sprouts had 27% more Vitamin C than fresh.

Note During processing, more Vitamin E is lose than any other vitamin. Wheat flour (not the 100% whole wheat flours) loses up to 90% of its Vitamin E value. Rice cereal products may lose up to 70% of their Vitamin E.

Food Storage

How foods are stored plays a big part in determining how much nutritional value foods when they get to your plate.

Preservatives- Preservatives help maintain freshness and prevent spoilage caused by fungi, yeast, molds and bacteria. Preservatives are used to extend shelf life or protect the natural color or flavors of foods.

Acids/Bases (alkalis)- These agents provide a tart flavor for many fruit products. They also are used for pickling and making beverages "fizz" using phosphoric acid.

Antioxidants- Antioxidants reduce the possibility of rancidity in fats and oils. The most common natural antioxidants are Vitamins C,E,A and Selenium. Artificial antioxidants are BHA and BHT.

Taste Enhancers- These agents bring out the flavor of certain foods. MSG (monosodium glutamate) is a good example.

Improving Agents- Examples of improving agents include: Humectants- which control the humidity of a food. (2) Anti-Caking Agents- keep salt and powders free flowing. (3) Firming and Crisping Agents- used for processed fruits and vegetables. (4) Foaming Agents- for whipped toppings. (5) Anti-Foaming Agents- keeps pineapple juice from bubbling over a filled container.

Emulsifiers- These help evenly mix small particles of one liquid with another, such as water and oil. Lecithin is a good example.

Note Keep in mind that you are rarely aware of the quantity of additives you consume.

Food Additives

Flavorings- There are approximately 1,100 to 1,400 natural and synthetic flavorings available. Scientists are most concerned regarding the toxicity of many of the flavorings. Flavorings make food taste better, restore flavor lost in their processing and can improve natural flavors.

Stabilizers/Gelling Agents/Thickeners- These are used to keep products in a "set-state" such as jellies, jams and baby foods. They are also used to keep ice cream creamy. They generally improve consistency and will affect the appearance and texture of foods. The more common ones are modified food starch and vegetable gums.

Colorings- Ninety percent are artificial and have no nutritional value. Some foods have a tendency to lose their natural color when processed and must be dyed back to make them more appealing to the consumer. An example of this is banana ice cream which is dyed yellow. Cherries are almost always dyed.

Sweeteners- The United States' consumption of artificial sweeteners is estimated at approximately six pounds per person per year. These are designed to make the foods more palatable.

Aroma Enhancers- An example is a yellowish-green liquid-diacetyl which is used in some cottage cheeses to produce an artificial butter aroma.

Food Preparation

Washing/Soaking- Many vitamins are water soluble and will be lost through washing, scrubbing or long periods of soaking. Soaking carrots causes the loss of natural sugar, all the B vitamins, Vitamin C and D, and all minerals except calcium.

Dicing/Slicing/Peeling/Shredding- The smaller you cut fruits and vegetables the more surface is exposed to temperature changes, the air oxidation, and light. Prepare as close to serving time as possible. Shredding for salads causes a 20% loss of Vitamin C and an additional 20% loss if the salad stands for an hour before eating it.

Note: The skin of fruits and vegetables contains at least 10% of the nutritional content of that food.

Charcoal- Benzines may be produced by the fat dripping on the charcoal. These chemical substances are classified as carcinogens (cancer forming agents).

Crock-Pot- Vegetables left in all day or for a long period of time lose a high percentage of their vitamins and minerals, as well as absorbing the fat from the meats. Steam vegetables first and then add them to pot before serving.

Boiling- Stewing and boiling fruits and vegetables result in heavy nutrient losses.

Steaming- This is by far the best method for preparing fruits and vegetables. They are subjected to high temperature for only a short period of time.

Microwave- Bad choice. Destroys the molecular make up of food. Mutates the proteins.

Frying- High heat causes nutrient losses in all types of foods. Meats will lose Vitamin B1 and Pantothenic acid.

Note: Refrigerate all foods as soon as possible, this will help you retain the potencies of the vitamins and minerals. Whole boiled carrots will retain 90% of their Vitamin C and most of its minerals, but if you slice before cooking you will lose almost all the Vitamin C and niacin content.

Tuesday, March 2, 2010

"Do Vitamins Supply Energy?"

Vitamins are not "true foods." That is, they don't supply energy, nor do they turn into tissue as do proteins. They do not work like fats or carbohydrates. They have been compared to a catalyst or spark plug. They are necessary to make the process work properly or optimally.

As nutritional research moves forward, it is gradually being discovered that a certain vitamin, or combination of vitamins, is essential for health. This is because vitamins combine with enzymes. Vitamins are often termed "co-enzymes."

Simply stated, vitamins are substances that regulate a variety of everyday biological functions in your body. The quantity of each that is needed varies with each vitamin. Vitamins are essential for normal growth, good health and general day-to-day maintenance.

I find that it is important to take supplements throughout the day to optimize growth and tissue repair. It is hard to get all of your nutrient needs from food alone. Even though there are many arguments against the use of supplements, I defend the need for taking them. I have trained without taking any supplements and noticed a huge difference in my recovery time, repair, growth and over all look. When I go back to taking supplements I instantly see and feel the difference. So, regardless of what others say, I will always depend on supplements for best results. They work for me.

Tags: vitamins, minerals, supplements, red sox, olympics, lindsey vonn, seth wescott.

Monday, March 1, 2010

Fat Must Be Metabolized Via Muscle

Muscles Are Trained Fat-Burners

The more time spent during aerobic and anaerobic activity, the more trained the muscles will become in fat metabolism. Trained muscles can burn fat more efficiently and require less glucose, even during strenuous exercise.

After physical activity has ceased, "fat-burning) may continue at an accelerated rate for some time. Some reports suggests that fat metabolism remains elevated for at least six hours after completion.

Another report suggests there is increased fat use 24 hours after an hour-long aerobics session. The body's adaptation to strenuous and prolonged aerobic and anaerobic exercise burns more fat all day, not just during the exercise. In other words, consistent exercise for more than 30 minutes will most likely raise an individuals resting metabolic rate, which means you consistently burn more fat even while not exercising.

"How Intense is Intense?"

As well as duration, intensity plays an important role in the efficiency fat-metabolism during exercise. In general, the percentage of energy contributed by fat diminishes as the intensity of exercise increases.

Fat can only be broken down in the presence of oxygen. Oxygen serves as the catalyst that enables proteins and enzymes of the body to burn fat during an exercise metabolism.

The heart and lungs can provide only so much oxygen-- so fast. When muscle exertion is so great that the demand for energy outstrips the oxygen supply, the body cannot process oxygen fast enough. Therefore, the body cannot burn fat. Instead, it reverts back to anaerobic metabolism and burns more glucose.

Resistance type training is the best way to boost active metabolism. If your goal is to ultimately burn off large amounts of fat. The key is to weight train. To lift weights takes up more energy than running for miles and miles. Aerobic exercise is important but you don't have to kill yourself and damage your knees and hips and back from hours and hours of running, cycling, etc. During aerobic exercise your body is mixing oxygen and fat to help supply fuel to the muscles to help sustain the long periods of exercise. Once you stop the fat burning effect drops considerably. When you weight train you are burning sugar as the main source of fuel. This causes the muscles to heat up very quickly. This boost in active metabolism has a greater effect on the thermogenic effect of the muscle. Which means that depending on the intensity used the muscle can burn fat for 2-6 hours after weight training. Meaning you could be at your desk at work and still be burning a high concentration of fat. This is a great thing. In order to get this effect you have to train correctly. That is where I can help you. If you need help with an exercise program that will provide results I offer an inexpensive online personal training service. I would be more than happy to help you. The program is tailored to match your goals, whether it is fat burning, or body building.

Go to and click on training for more details.

Tags: fat burning, muscle building, aerobic conditioning, strength training, olympics, tiger woods, red sox, patriots, celtics, chile, body building, marie osmond