2010: New Year's Resolutions

  I hope 2010 will be a breakthrough year for you--challenge yourself!  You can lose weight, get stronger, build muscle, or anything else you set your mind to. 

I've already posted an article on how to make and keep new year's resolutions.  Read through it and think about it. 

I'm still kind of thinking about my fitness resolutions, but I think I want to get leaner this year.  I can do it if I'm a little more careful with diet and adjust my training. 

New Year's Resolutions: How to Make them and Keep Them

Three Steps to Make and Keep your New Year’s Fitness Resolutions.

You may be one of the thousands of people who will make New Year’s Resolutions to improve your health: losing weight, getting in shape, and quitting smoking always rank among the top ten resolutions. Here are three suggestions for making real changes this year:

1. Have a specific, realistic goal:

“I want to lose weight.” Sounds great, but it’s vague and it probably won’t get you anywhere. Try something more specific, like “I will lose 25 lb in three months”—now we’re talking! That’s about 8 pounds a month—a very reasonable goal.

“I want to exercise more.” OK, once again the goal is too vague. How about this: “I will join a gym and work out three times a week.” Once again there’s a realistic, attainable goal.

2. Get informed

People often fail in their fitness goals because they don’t start off with a good game plan. If you want to change your body, feed your mind first! Invest in a solid diet and training program (like the ebooks I promote here on my blog). Spend a few hours studying to learn what it takes to change your body.
This will also give you motivation—you’ll start believing it is possible instead of making a half-hearted attempt at fitness.

3. Join a “Fight Club”

I don’t mean you have to start an underground MMA cult. Here’s what I’m saying: why not get some help and support in fighting the flab? Hire a personal trainer if you can afford it. Or get a couple of friends to join you in your fitness quest—real friends that will give you an encouraging word (or kick in the pants if necessary). In short, don’t try to do it alone.

I hope these tips will help you have a healthy new year!

Natural Bodybuilding Video

Video Featuring Natural Bodybuilders

Kettlebell E-Book/Video

If any of you are looking for an online kettlebell program, I'd recommend the Kettlebell Fat Loss Program.   You'll get a lot of products for your money (ebooks, videos, etc). 

Kettlebell Russian Twist

Demonstration of a core exercise you can do with a kettlebell.

UFC 108 Evans vs Silva Trailer

Preview of UFC 108: Evans vs Silva

Lean Hybrid Muscle: Review

This post has moved here: Lean Hybrid Muscle Review

Kettlebell Training DVD's

Here are some Kettlebell Training DVD's at Amazon.com.  This would be a cost-effective way to work out at home.

Kettlebell

My Christmas present to myself is a 20k kettlebell.  Kettlebells, as you can see, look kind of like cannonballs with handles.  They are incredibly versatile:  you can use them for curls, squats, snatches, weighted crunches, push-ups--the possibilities are endless.  Kettlebell training usually involves dynamic movements to build strength and cardiovascular capacity. 

This thing has already given me a workout.  I had to carry it a few blocks (including a few flights of stairs) to get it from the pickup point to my apartment.  The commute included a ride on the monorail, and the station guard asked what I was carrying.  "Pangpamacho," I replied (something to make me macho).  He laughed.

I'll write more about kettlebell training in future articles.  In the meantime, you may want to think about ordering a set. You may also be interested in a program like the Kettlebell Fat Loss Program.

ads from Shopzilla,Inc

Lean Hybrid Muscle: Hybrid Training-Lose Fat while Gaining Muscle

Lean Hybrid Muscle (Hybrid Training): Scam or Legit?

I'll have to admit I was skeptical about the Lean Hybrid Muscle program when I first saw it (if you read some of my other reviews you'll see I don't buy into hype and expose a lot of scams).

But I did a little research, and I think these guys are onto something.

My biggest question was the claim of a "type 3 muscle fiber" (I know there are only two).  But they just gave a different name to the type 2c muscle fiber, and it seems to be legit.  There are actually at least five subtypes of type 2 (slow-twitch) fibers, and these muscle fibers are able to change (and become more like fast-twitch fibers).

Hybrid training, (also called High Intensity Resistance Training) as the name implies, combines cardiovascular training with weight training.  I like this concept, and I think it would be effective (I've used some of the principles before in my training, though I didn't take it as far as they have).  Here's one of the videos (and a few more of my comments below):

Biggest Loser's Biggest Contestant Ever

Biggest Loser Season 9 will feature the biggest contestant ever in the history of the show.  Chicago DJ Michael Ventrella's starting weight is 526 pounds. Good luck to all the contestants for the next Biggest Loser season. It starts on January 5th.

Biggest Loser Asia: Fourth Episode

Biggest Loser Asia: Episode Four Recap

Episode four begins with all contestants pondering Aisha's departure.

Kristy Curtis (red team trainer) gave her team a pep talk to get them motivated for another week of competition. 

Dave Nuku (blue team leader) was the victim of a practical joke--his team convinced him they lost the weigh-in (and a team member).  

Both teams go through intense workouts, hoping to win the next weigh-in and avoid  elimination. 

Carlo discovers his wife is pregnant  and shares the news with all the contestants. 

The team challenge involved paintball guns.  Members shot at opponents while they tried to run through an obstacle course.  The blue team won the challenge and was rewarded with a night at the bowling alley.  The red team had to clean up the house.

Both teams had intense training sessions before the final weigh-in. 

Weight loss numbers were much lower on both teams, with most members losing 2-4 kilograms.  The red team won the weigh-in, and the blue team voted Goddess off the show.  She vented her frustrations with her teammates before leaving.  

My Christmas "Diet"

Want to know what I'm going to be eating this Christmas season? 

Whatever I want!

I do plan to plan to get back into fat loss mode once the new year arrives.  I'm staying in the gym, and the meals I prepare for myself are healthy.  But I'll enjoy plenty of desserts and fattening food during Christmas parties, etc. 

Some of you may really be struggling with weight and can't afford to be so relaxed.  Maybe you can try to limit your splurging to one or two meals (like Christmas dinner).  I think most of you will be happier and healthier in the long run if you are more flexible this time of year. 

Colon Cleansing and Weight Loss (Scam)

The internet is filled with products claiming to help you lose weight by cleaning out your colon.  Do these products really help?  No--I'm not aware of any real evidence to support such claims. 

Let's just use some common sense here:  the large intestine is simply designed to expel undigested food from the body.  The best way to keep things moving is eating plenty of fiber. 

Colon cleansing products are usually just a combination of herbs and fiber.  This (usually expensive) combination makes the user think he/she is getting rid of toxins, etc.  It is, quite literally, money down the drain--expensive bowel movements. 

"Colon cleansing" does not create a negative calorie balance, which is what you need for weight loss.  Don't waste your money. 

Mark Ingram Wins Heisman

More good news for the University of Alabama--Mark Ingram is this year's Heisman Trophy winner! 
This is the first time a University of Alabama player has received this award. 

UFC 107 Penn vs Sanchez

Here's a video preview of UFC 107: Penn vs Sanchez

Training Journal: 12/12/09

I've been back on track for the last couple of weeks, and I'm basically following the routine I mentioned a few weeks ago, but I do mix things up a bit.  Here's what this week has looked like:

Workout #1 Leg Day
Front Squat: 4x6
Dead Lift: 2x3
Leg Press: 3x12
Donkey Calf Raise (on the leg press) 5x5
Seated Calf Raise: 3x10

Workout #2 Chest/Push Day
Dumbbell Press (Slight Incline): 5x5
Dumbell Fly (Slight Incline) 3x7
Standing Calf Raise: 4x8
Leg Raises (Abdominal Work) 3x12

The rep range varied (this isn't and exact record), but you get the idea.

I didn't get to do my third training session because the gym was closed (Christmas party). 

I've really enjoyed the variety of doing front squat and dumbbell press (vs regular squat/bench press).

I want to work on getting leaner, but I think it's better if I wait until 2010 to pursue that with full force.  I know there will be lots of Christmas goodies to eat over the next couple of weeks and I'll enjoy the holidays first.

Fast Weight Loss: What is the Quickest Way to Lose Weight?

What is the quickest way to lose weight?

Before I answer, I would encourage you to consider losing weight slowly and steadily.

But the quickest way to lose weight is a protein sparing modified fast: calories are set very low, but the maximum amount of muscle is preserved (thus the "protein sparing") term.

This kind of diet is outlined in Lyle McDonald's Rapid Fat Loss Handbook.

It is very effective, but it isn't for everyone. 

You can read my review of this book here:  Rapid Fat Loss Handbook Review

Liquid Creatine, Effervescent Creatine, etc

I've seen countless ads for "super creatine" formulas: liquid creatine, effervescent creatine, etc.  They all claim to be better that "regular" creatine monohydrate.  This is just another hyped-up ploy by supplement companies to make money.

Supplement companies manage to come up with one or two worthwhile products every decade or so.  In the 90's it was whey protein powder and creatine monohydrate.

The price of these supplements has gone down as more companies make them and competition drives down prices.  Not satisfied with their profits, some have tried to convince you there is something better than regular 'ole creatine. 

Please don't fall for this.  Remember--bodybuilding supplements don't make that much difference.  You won't notice any difference between "super-advanced-effervescent-700%more-absorb-able" and regular powder.

Just to be clear, I think creatine is a worthwhile supplement.  But just by the plain powder--don't pay for hype. 

Big Weight Loss Picture (Asia)

Does anyone know who this guy is, where this picture is from, and what it says?  I guess it is legit but I can't find an article (especially since I don't know what to search).

Click Here to learn more about the Truth About Abs, the #1 selling fat loss program on this blog.

Study: Coffee Reduces Prostate Cancer

There's another reason to love the bean:  the American Association of Cancer Research recently finished a long-term study on prostate cancer.  The study, conducted on 50,000 men, found a "clear relationship" between coffee consumption and cancer risk:  the heaviest consumers had a 60% lower risk of developing aggressive tumors. 

Caffeine was not a factor, since decaf drinkers seemed to experience the same benefits.  Researchers believe it is more likely connected to coffee's affect on glucose and insulin metabolism. 

Another study showed exercise benefitted those who have been diagnosed with prostate cancer.  Those men who exercised had a 35% lower mortality rate than their sedentary counterparts.

Biggest Loser Asia: Third Episode

Biggest Loser Asia: Episode Three

The red team continued to have problems.  Del walked into a teaching session with his arm in a cast.  His injury required surgery, requiring him to leave the show.  Carlo was brought in to take Del's place.  He had is official weigh-in (132 kilos) and brought some good energy to the team.

The competition involved running up 120 steps of a water slide.  The blue team won and was rewarded by spending a day at the water park.  They also had the choice of choosing who would sit out of the next weigh-in. 

Kevin had not been eating properly and started to suffer the consequences.  He went into a semi-conscious state and they had to call the ambulance.  He returned safely after spending the night in the hospital and joined the next workout. 

The blue team chose Goddess to sit out of the weigh-in.  She lost 6 kilos.

Both teams weighed in, and had impressive results from their first week of diet and training.  The blue team won, meaning the red team would have to send someone home.  The red team met and each member pleaded his/her case for staying in the competition.  Aisha was voted off the show by her teammates.

Ultimate Fighter Season 10: Results and Recap

Ultimate Fighter 10 Results and Recap

Marcus Jones vs Matt Mitrione

This was a grudge match between two Ultimate Fighter 10 contestants. 
Jones was the aggressor in round one, scoring a few takedowns.  But Mitrione knocked him out within a few seconds of the second round.  Commentators described Jones' standup as "stiff"--it needs some work. 

Frankie Edgar vs Matt Veach

Veach clinched his opponent for the first part of round one and body slammed him a couple of times.  Edgar freed himself after about a minute and they exchanged blows for the rest of the round. 

Edgar caught Veach with a right hand early in round two.  Veach went down and Edgar was eventually able to get is back and get  him in a rear naked choke.

Mark Bocek vs Joe Brammer

This was Joe Brammer's UFC debut.  The fighters went toe-to-toe for about a minute before Bocek started making takedown attempts.  Bocek got Brammer's back.  Brammer was able to stand, but he still didn't shake off his opponent.  Bocek won by standing choke. 

Kimbo Slice vs Houston Alexander

Houston started the round off by circling around the ring and trying to get a few leg kicks in.  There were a few exchanges, but it was an otherwise uneventful round. 

The second round started the same way, with Kimbo trying to close in on a circling Alexander.  Kimbo scored a takedown and a mount.  Alexander exscaped, but Kimbo immediately caught him with some good shots, slammed him, and ended up mounting him again.

Both men looked exhausted by the third round.  Alexander took Kimbo down with a leg kick, but Kimbo then scored a takedown.  They finished the round standing up, both lacking the energy to make much a move. 

Matt Hamill vs  Jon Jones

Jones started off by keeping Hamill at a distance with his reach advantage (kicks and punches).  Jones was able to take down Hamill, mount him, and strick him with vicious punches and elbows.  One of Jone's elbow strikes was called illegal (six o'clock to twelve o'clock downward strike), and the ref stopped the action.  Hamill was unable to continue.  Ironically, Hamill ended up winning by disqualification. 


Brendan Schaub vs Roy Nelson


This one started out with a standup exchange, but Nelson took Schaub down and tried to get him in a crucifix position.  Schaub escaped and standup action ensued.  Nelson eventually dropped Schaub with an overhand right then followed up with a bunch on the ground--this resulted in a KO.  Nelson is the Ultimate Fighter of Season 10.  

Alabama Wins SEC Championship

The University of Alabama has defeated the University of Florida in this year's SEC Championship game.

Alabama 32, Florida 13

Roll Tide!!

Alert: Slim-Fast Recall

Unilever has ordered a recall of its Slim-Fast ready-to-drink products because of a possible bacteria contamination (the possible contaminant is Bacillus cereus, which can cause vomiting and diarrhea). 

This recall will affect 10 million cans in the United States.  All ready-to-drink products (canned drinks which do not require mixing) are being recalled, regardless of flavor, lot number, expiration dates, etc. 

If you have purchased any of these products you should discard them immediately.  You can contact Unilever for a full refund: 1-800-896-9479

Please share this post through twitter, etc, so that others can be alerted to the recall. 

Pacquiao to Fight Mayweather on March 13th

It's official: Manny Pacquiao vs Floyd Mayweather, Jr is set for March 13th!  This will be a welterweight match (147 lb).   This will be Pacquiao's toughest fight ever.

This is the match the world wants to see, but most thought there would be more haggling over prize money (the details have not been disclosed, leaving us to assume it is 50/50).

Mike Geary's Training and Nutrition Insider Secrets for a Lean Body (Free)

Want a free e-book?

You can download a free copy of Mike Geary's Training & Nutrition Insider Secrets for a Lean Body (just click this link).

What's the catch? There's not one.

If you decide to buy The Truth About Abs, I just ask that you use the links within the ebook (or here on my blog).  If not, you still have a free ebook.

Biggest Loser Asia: Second Episode

I just watched the Biggest Loser Asia's episode two. 

They started out with each coach choosing 16 team members.  Seems there were several contestants chosen from the Philippines (maybe I'm biased, but it did really seem like the Philippines was very well represented).

Each coach led their team through the first workout.  The contrast in styles was striking: the female (red team) coach was like a drill sergeant, while the male coach (blue team) was more of an encouraging, big brother type.

There was an injury on the blue team.  One of the team members twisted her ankle, but it wasn't broken.  She was able to continue with the competition.

Both teams also did their first weigh-in.  One of the more dramatic moments was Kevin's (Philippines) walk to the scale.  I think he weighed 215 kilograms.

One of the red team members (Desmond) decided to go home and announced it at the weigh-in.