Helio Gracie: 1913-2009

Helio Gracie, creator of Gracie Jiu-Jisu, passed away on January 29th.  He was 95 years old.

Here's a pretty good article on his life.

The Man Whose Arms Exploded: Gregg Valentino

The Man Whose Arms Exploded (Gregg Valentino)

Gregg Valentino has been featured in several shows and videos like this one:


He is know as the man with the world's biggest biceps.

Here's what a lot of people don't understand: Valentino did not get in this condition from steroids.  He got this way from synthol injections.  Synthol is an oil which, when injected into a muscle, causes it to expand.  From what I understand, muscle eventually fills in the space left as the oil is absorbed in the body.

Just do an image search of synthol and you'll see plenty of deformed bodies that look suspiciously like Valentino's.

I think it's ridiculous to use this guy as a poster child for the dangers of steroids.

This Week's Health News

Instead of re-posting articles, I think I'm just going to start posting links I run across on yahoo.com and other websites:


Best and Worst French Fries

Obesity Caught Like Common Cold (LiveScience.com)

Problems Tied to Obesity Also Seem to Affect Sleep (HealthDay)

Obesity epidemic shows perils to health reform (Reuters) 


Lifestyle changes benefit overweight kids (Reuters)

8 Common Mistakes by New Trainees

Here are some of the most common mistakes made by new trainees.  I’ve made some of them myself, and I want to help you avoid them:

1. Reading Bodybuilding Magazines
There are two major problems with bodybuilding magazines.  First, these publications usually feature professional bodybuilders: guys with freaky genetics who use steroids—not the best source of training advice for the rest of us.  Second, bodybuilding magazines are often glorified brochures for supplement companies—promoting bogus products with bogus claims. 

2. Overtraining
Sometimes I meet newbies who spend 5-6 days a week in the gym.  Often they are following a pro bodybuilder’s routine (you guessed it, from a magazine).  Keep this in mind: most of us (genetically typical, natural trainees) are going to need more rest than that.  Remember—you grow while you rest, not while you are training.  3-4 days a week should be plenty of training if you design your routine properly.  Besides—who wants to spend 6 days a week in the gym? 

3. Under-eating
You need about .70 gram of protein per lb of bodyweight.  In order to grow, you’ll also need to eat more calories than you use. 

If you’re like me, you probably aren’t interested in counting every calorie and protein gram.  Here’s what I would recommend: do a little research and see how much protein is in different foods.   Record your eating habits for a day or two.  Get at least a general idea of your daily protein/calorie intake and make the needed adjustments.

4. Spending too much time/effort on isolation movements
I usually see guys doing endless sets of curls, cable crossovers, and other such isolation movements.  These exercises might have their uses, but this isn’t the way to get big and strong (I’ve written about this before).   You should be spending most of your time on the basic, compound movements (squat, bench press, row, dead lift, etc). 

5. Neglecting the Squat
If I could start my training all over, I would have learned to squat sooner.  The squat is the most important exercise you can do for overall size and strength—period.   Too many people make excuses not to squat (been there, done that). Yes, there are some who aren't able to squat well (due to body mechanics, etc).  But invest some time learning to squat before giving up on it.

6. Trying to lift too heavy
Another newbie mistake is using weight that’s too heavy.  Never sacrifice good form for the sake of your ego.  Good form will help prevent injury and ensure you get the most out of our workouts.

7. Drinking/Smoking
I’m shocked at the number of guys I see lighting up a cigarette after their workout.    Cigarettes decrease your cardiovascular capacity, your appetite, and your overall performance—you simply cannot reach your physical potential while smoking them.  Alcohol abuse is also going to kill your workouts.  An occasional beer probably won’t make much difference, but getting wasted every night will.  Remember—high alcohol consumption decreases testosterone levels. 

8.  Spending too much money on supplements
As I’ve mentioned, most supplements are simply a waste of money (there are a few exceptions, but not many).  You’ll be much better off spending your money on good food.  Learn to be very skeptical of supplement ads/companies.

The Golden Era of Bodybuilding

Like many others, I consider the 70's to be the golden era of bodybuilding.  There was more emphasis on symmetry back then.  I'll occassionally post pictures of Arnold, Franco, and other bodybuilding legends.

SlimShots: Scam or Breakthrough?

A new product called SlimShots is all over TV.  I haven't tried it, but I've looked over their website and done a little analysis.  Here are the website claims regarding Slim Shots (website quotes italicized):

SlimShots has been proven to increase a feeling of satiety.


My Response: Possible--anything with fat/oil is going to make you feel more full.  But I can't see their specific research.

Satiety is the long term effect of a meal - how long it takes to become hungry again and how much food is consumed at the next meal.

My Response: Agreed, fat takes longer to digest, making us feel fuller for longer periods of time.

The key active ingredients are extracted (fractionated) from purified palm oil and oat oil. The slower digestion of these fractions means they stay in the guts longer, thus prolonging the sensation of satiety.

My Response: Oil/fat could make you feel more full/satiated.  But if I my research is correct, fractionated oil has a higher concentration of saturated fats than non-processed oil (read the article here).  Kind of makes me wonder about all these "all natural" claims.

This natural appetite control mechanism (called the “ileal brake”) leads you to eat less between meals and at subsequent meals without having to resist – just because you are not hungry.

My Response:  There may be something to this.  Fat is normally absorbed in the duodenum, but if fat reaches the small intestine and it absorbed there, a the body will but the "brakes" on the appetite (see this article).

So, these shots of oil may have potential, but here are my concerns:

*I'm not 100% convinced this product works.

*They use too many buzz-words in advertising this product.  This always makes me suspicious. 

*It is, in my opinion, too pricey.  You'd be better off buying a gym membership.

*It doesn't seem to be a good long-term strategy:  are you going to spend the rest of your life drinking shots of oil?  What happens when you stop taking it and go back to your pre-SlimShots eating habits--after you've slowed your metabolism through reduced calories?

Conclusion:
I won't call SlimShots a scam, but I'm very skeptical.

Weight Loss Surgery Cuts Cancer Risk

This is an interesting video: a doctor researched and found weight loss surgery significantly reduced cancer rates.

Full Body Routine for Beginners

I usually start new trainees with a full body routine.  It may look something like this:

Squats 1-3 sets, 8-12 reps

Bench Press 1-3 sets, 8-12 reps

Bentover Rows 1-3 sets, 8-12 reps

Barbell Shoulder Press 1-3 sets, 8-12 reps

Curls 1-3 sets, 8-12 reps

Lying Tricep Extensions 1-3 sets, 8-12 reps

Calf Raise 1-3 sets, 15-20 reps

Crunches 1-3 sets, 8-12 reps

I recommend a doing squats first, since this is the most important (and demanding) exercise.  You'll notice the compound exercises are listed before the isolation movements, so I recommend following the listed order.    

Ladies, sometimes I slightly vary this routine for women:
*I encourage women to do dumbbell bench press--that way the bar is not coming down on sensitive parts.
*I may ad lunges for women, since they like adding some extra work for thighs/hips.

If you are a new trainee, try this routine 2-3 times a week.  You can move on to more advanced routines/techniques after you've built up some strength.

Remember--I'm just giving you some general guidelines.  In other words, if you can only do 5-6 repetitions at a given weight, then don't force yourself to do 12 reps.

NOTE:  I'd highly recommend Muscle Gaining Secrets for a beginner who wants to put on the first 10-20 lb of muscle.   This program will take you through those first crucial months of training and help you safely progress.

Bodybuilding and Fitness Supplements: Three Effective Supplements

I’ve already written an introduction to bodybuilding supplements in a previous article/post (I would encourage you to read it). 

Though my article was critical of the supplement industry, it doesn’t mean all supplements are worthless (most are, but not all).  There are a few supplements that I believe are worth buying/using.  I’m not going to be giving you in-depth, scientific explanations (you can find plenty of that on other websites).  I’m just going to tell you what I use and endorse, based on my own research and experience. 

I’ll be linking ads to specific products (the shopzilla ads).  These are links to supplements that I actually use, and I believe the links will show the best price available (I usually buy my own supplements online). 

So let’s talk about three effective supplements:

1. Multivitamin:


The humble multivitamin is a good place to start when planning your supplementation.  Common sense tells us our bodies work better when they have all the essential vitamins/minerals.  Just go to your local “health food store” called Wal-Mart and get a bottle of generic multi-vitamins.  As far as I know, these generic versions are just as good as the brand-named counterparts.

2. Protein Powder:

Protein powders are a convenient way to add extra protein to our diets.  I would not recommend you go overboard on protein consumption (don't go over a gram per lb of body weight a daily).  Having said that, these supplements can help if you aren't getting enough protein through meat sources, etc.







3. Creatine Monohydrate:

Creatine is a naturally occurring substance found in skeletal muscle.  It is arguably the most extensively researched supplement on the market.  Creatine Monohydrate does two things: 1). It helps muscle cells produce contractions, especially the types of contractions used in weight training 2). It draws more fluid into muscle cells, causing them to get bigger.  Most trainees (including yours truly) notice some weight gain within days of creatine supplementation.

Helpful Hints:
*Be sure to take in plenty of fluids when supplementing creatine.
*Just buy plain ‘ole creatine powder: "micronized" is OK, but don’t bother with capsules, effervescent, buffered, etc.
*Your body stores creatine, so I don’t believe you have to “load” it by taking several doses the first week.  Just take 5 grams a day and you'll be fine.

I use Prolab’s brand.  As with protein, bigger packages are more economical.





So that’s it: multivitamin, protein powder, and creatine monohydrate.  I’ll write about some “honorable mention” supplements in future posts, but these three are (in my opinion) the most useful.

Study: Women Less Able to Supress Hunger than Men

From Yahoo News:

Faced with their favorite foods, women are less able than men to suppress their hunger, a discovery that may help explain the higher obesity rate for females, a new study suggests. Researchers trying to understand the brain's mechanisms for controlling food intake were surprised at the difference between the sexes in brain response. . . .

In the study, participants were quizzed about their favorite foods, which ranged from pizza to cinnamon buns and burgers to chocolate, and then were asked to fast overnight.

The next day they underwent brain scans while being presented with their favorite foods. In addition, they used a technique called cognitive inhibition, which they had been taught, to suppress thoughts of hunger and eating.

While both men and women said the inhibition technique decreased their hunger, the brain scans showed that men's brain activity actually decreased, while the part of women's brains that responds to food remained active. . .

Bodybuilding Supplements: An Introduction

What you should know about bodybuilding/fitness supplements. 

"What supplements do you take?"
 
I get asked that by a lot of younger lifters at the gym.  It’s a misguided question; because it’s probably the last thing I would ask a more experienced lifter.   Genetics, training, and other factors ultimately determine one’s strength and size.  In the grand scheme of things, supplements are not that important.

Here’s what you should know about bodybuilding/fitness supplements:

*Supplements simply help you fill in any small “gaps” in your nutrition.  They are not a replacement for a high-protein, nutrient-dense diet.

*The supplement industry is largely unregulated, and much of what is sold is worthless—a complete waste of money (there are a handful of supplements that are helpful the—more on that in a later article). 

*Beware of anything that promises “steroid-like” gains.  There is one thing that can give you “steroid-like” gains:  steroids!

*Speaking of anabolic steroids—many of the poster boys for supplements use steroids.  

*You can get big and strong without any supplements.  If you don’t believe me, look at some pictures/videos of prisoners lifting weights.  You think they have GNC stores in prison?

I'll be writing more articles on this subject . . .

Paul Wrenn: Mighty Man of Faith

As mentioned on my other blog, I had the privilege of meeting Paul Wrenn a few days ago.  Paul is a legend in the powerlifting world.  He won a national title in 1981, setting a world record in the squat--975 lb!  He went on to win the World Powerlifting Championship in Calcutta, India with a combined bench press, squat, and dead lift of 2,343 lbs.  The October 2008 issue of Powerlifting USA ranked Wrenn the sixth best superheavyweight of all-time.

Paul is now 61, but doesn't seem to be slowing down.  He still competes in the master's level competitions.  He performs feats of strength as part of an evangelistic presentation:

 

He drove a nail through two boards with one powerful blow from his bare hand (well, I think he used a cloth to grip it, but the point is he had no hammer).  

He also lifted me up from the floor using a harness attached to his neck.  I wasn't much of a challenge for him, but I was one of the heaviest bodies he could find.

  

Paul shared his testimony:  "My world title did not compare to the thrill and joy of knowing Jesus Christ as my personal savior."

 

Paul concluded his presentations by showing the strength of his abdominal muscles.  He had a couple of volunteers punch him with all their might, and one jumped on his stomach from stacked chairs (both were harmless).  He concluded the show by having concrete blocks broken on his stomach.

Paul Wrenn's faith and strength inspire me!

Study: Drinking coffee reduces risk of Alzheimer's

I ran across another study regarding coffee:

Middle-aged people who drink moderate amounts of coffee significantly reduce their risk of developing Alzheimer's disease, a study by Finnish and Swedish researchers showed Thursday.

"Middle-aged people who drank between three and five cups of coffee a day lowered their risk of developing dementia and Alzheimer's disease by between 60 and 65 percent later in life," said lead researcher on the project, Miia Kivipelto, a professor at the University of Kuopio in Finland and at the Karolinska Institute in Stockholm.

The study, which was also conducted in cooperation with the National Public Health Institute in Helsinki and which was published in the Journal of Alzheimer's Disease this month, was based on repeated interviews with 1,409 people in Finland over more than two decades.

This quote is from from Yahoo News



Related Post at KuyaKevin.com:

Caffeine is Our Friend

This Week's News: Obesity a Risk for Ovarian Cancer; Obese Outnumber the "Overweight"

According to a recent study, obesity can increase the risk for ovarian cancer:

In the new study, which included more than 94,000 U.S. women ages 50 to 71, who were followed for more than 7 years, the researchers found that obese women were more likely to develop ovarian cancer. But the risk appeared to be confined to those who'd never used hormone replacement therapy (HRT) during menopause. Previous studies have linked hormone use to a reduced risk of ovarian cancer.

Among women who'd never used HRT, those who were obese had an 83 percent higher risk of ovarian cancer that normal-weight women did.

The findings, reported in the journal Cancer, suggest that obesity may be one of a few controllable risk factors for ovarian cancer.

 And the latest stats show those who are obese now outnumber those who are just overweight:

Numbers posted by the National Center for Health Statistics show that more than 34 percent of Americans are obese, compared to 32.7 percent who are overweight. It said just under 6 percent are "extremely" obese.

"More than one-third of adults, or over 72 million people, were obese in 2005-2006, the NCHS said in its report.

The numbers are based on a survey of 4,356 adults over the age of 20 who take part in a regular government survey of health, said the NCHS, which is part of the Centers for Disease Control and Prevention.

The figures come from the 2005-2006 survey and are the most current available.

Muffin Top

I've lived in Asia (the Philippines) for the past six and a half years.  Because of this, I'm not always aware of the slang being used in the West.  I ran across a new one today: the Muffin Top.  It cracked me up.  In case you can't figure out what it means, here's a little video demonstration. 

11 Worst Foods of 2008

The Daily Spark has identified the worst items on the menu last year.  You can read the list here.  Maybe you can avoid these for 2009. 

Weight Training Basics: Building Your Routine

 

Whether your goal is to get bigger/stronger or smaller/leaner, you'll still need to follow some of the same weight training principles.

  

Here's one you can start with: build your routine around compound, free weight exercises.  

Examples include squat, bench press and dead lift.  

I see some guys spend hours doing countless repetitions of curls and other isolation movements.  This is not the way to build muscle--remember you need to think of your body as a unit. 

Here are the advantages of compound, free weight exercises:

*You create an anabolic response in your body.

*You burn lots of calories. 

*You build functional strength.
*You do more in less time.

"Recession Pounds": Cheap Food and Obesity

I saw this article discussing the phenomenon of "recession pounds."  Here's the idea: as Americans try to save money, they tend to buy cheap fattening food instead of more expensive/nutritious food.  Apparently this is pretty well documented.

For those who are tempted to skimp on good nutrition, remember this:

*You only have one body--take care of it!

*Maintaining health is much more cost effective than treating bad health (think medical bills).

Don't gain recession pounds!

Vitamins, News, Research, and Controversy

I always meet new people when traveling by airplane.  Yesterday's international flight was no exception.  My newfound friend told me he brought a few bottles of vitamins as gifts.  He proceeded to say he wasn't sure if he wasted his time/money, quoting a recent news report.

I understand the confusion.  One news reports tells us vitamins help prevent heart disease and cancer, the next week we'll see another study refuting the previous report.

Let's use common sense and keep a few things in mind:

*We are 100% certain of the negative effects of nutrient deficiencies.  Lack of the essential vitamins do cause health problems.

*There's no ethical way to scientifically study the effect of vitamins on cancer, heart disease, etc.  In order to do this, you'd have to deprive people of a certain vitamin and see what kind of nasty things happen in his/her body. 

*Most studies (that I'm aware of) don't examine the needs of athletes.  In other words, there's a "one size fits all" mentality when it comes to our dietary/vitamin needs.

*Cooking often removes vitamins from food.  This makes it all the more difficult to ensure we get all of our vitamin requiremens through the evasive "balanced diet."

Here's how I put all of this together.  Knowing that:

1. Vitamin deficiencies are harmful, and
2. It is difficult (understatement) for most of us to ensure we have a 100% perfectly "balanced diet," and
3. Rigorous exercise probably increases the need for certain vitamins/minerals,

it makes sense to take your vitamins!

Here's my advice: find a good multivitamin and take one every day--it isn't going to hurt you, and it helps fill in the gaps of your diet.  I usually just buy the Equate/Wal-Mart multivitamin (I only want to pay for the vitamin, not a bunch of fancy packaging and advertising). 

 

Man Lost 430 lbs.

Ernesto Suncar weighed 640 lb, wore a 10x shirt and had a 70 inch waist.  His doctors told him he would he would die within a year if he didn't make some changes.  He decided to have gastric bypass surgery and lost 2/3 of his self. 

 

Now he has a 34 in waist and enjoys life (before he couldn't tie his own shoes).  You can read more of

NOTE:  If you'd like to lose weight I'd recommend Mike Geary's Truth About Abs.  It is my #1 selling fat loss program here at Strongandfit.net

No Time for the Gym?

Here's a little something to motivate those who made fitness-related New Year's resolutions.

You really don't have to spend an hour a day in the gym to get in shape (a few times a week is enough)--but I think you get the point.