Testosterone Boosters: Review

I’d like to give you my opinion on the general category of supplements called “testosterone boosters.” As of now I can’t really recommend any of them. Here’s why:

*First and foremost, I’m not convinced any of them actually “boost” testosterone. Tribulus Terrestris, for example, hasn’t been shown to actually raise testosterone levels beyond one’s natural level.

 *As with prohormones, the wrong people are taking these supplements. I’m guessing there are a lot of guys in their 20’s who use “testosterone boosters.” This is absurd, since these guys are already at their natural peak in terms of T production—they already have all the testosterone they need to build muscle.

*Even if a testosterone booster created a slight increase in T production, I don’t see how it would be enough to make any real difference in strength and size. Let’s think about steroids for a minute: a beginner cycle would be around 500mg of testosterone a week (not to mention some other drugs). If I understand things correctly, a typical dose for testosterone replacement therapy would be 400mg a month. In other words, you have to get your T levels way beyond natural levels to see results. “Testosterone boosters” just cannot deliver this.

Conclusion:
I’m simply not impressed with these types of supplements. Talk to a doctor if you need testosterone replacement therapy.

I would recommend a high quality bodybuilding program like Muscle Gaining Secrets if you are a new trainee looking to put on muscle mass.  Check out Minimalist Training in you want a wider variety of routines (beginner through advanced).  Look to diet and training programs if you want to improve your results. 

As I've said, I don't think testosterone boosters have much potential for helping you get bigger or stronger.  But I think there are a few supplements out there with the potential for improving sexual function. You can learn more by reading Supplementation: Building Muscle Without Going Broke, available free to all subscribers of this blog.  Just click here to subscribe and read my e-report.

Triple Threat Muscle (Jason Ferruggia)

Here's an interview I found with Jason Ferruggia about his Triple Threat Muscle program

Most guys are being told to follow bodybuilding splits, train multiple times a day, and other non-sense training tactics that don’t work. What tips do you have for people looking to build muscle as fast as possible?

The key to making consistent size gains is making consistent strength gains (in a hypertrophy rep range) while eating enough food and allowing enough time for recovery. You need to constantly be doing more weight or more reps. The body will respond to any given stimulus one time and one time only. If you place the same demands on it a second time (like pressing the same weight for the same reps) nothing will happen. You must always be forcing it to adapt and thus you must always ask it do something it isn’t used to.

The easiest way to do this is add more weight or do more reps with the same weight.
Aside from making consistent strength gains the next most important thing to consider is training frequency. To improve anything in life you need to do it frequently. Building muscle is no different. So you want to train a muscle as frequently as possible, while it is in a fresh and recovered state. This means that you should be training each body part once every 2-5 days, and not once a week like a lot of the muscle mags recommend. That’s too little frequency. The more times you can stimulate growth throughout the year the better. Obviously 104 growth stimulating workouts per year for each body part would be a lot better than 52.

I have seen the phrase “stimulate, don’t annihilate” on your blog in reference to training. Can you explain what you mean by this and the relation to training volume?

To elicit a training response you need to present the body with a stimulus that it isn’t used to. This stress will cause the body to adapt. The body adapts by building itself up bigger and stronger.

Where people go wrong is that they think they need to annihilate the muscle in order to elicit any type of response. This is completely counterproductive. When you annihilate the muscle with tons of sets and reps and intensity techniques like drop sets you drastically increase your recovery time. And as I mentioned previously, frequency is very important. So when you increase your recovery time you have to decrease your training time. You’re shooting yourself in the foot.

The key is to do just enough to stimulate size and strength gains but not annihilate yourself so that it takes forever to recover, or worse- that you put yourself in a state of overtraining.

Triple Threat Muscle is your new program. What separates this program from all the others and can you tell our readers why you created it?

My Muscle Gaining Secrets program is specifically geared toward skinny guys, hardgainers and beginners. This is more of an intermediate/advanced program that is more athletically based. So while the main focus is still on building muscle there is also a shift toward a bit more speed work, mobility and conditioning in Triple Threat Muscle.

The new program was created for the typical weekend warrior or Average Joe who wants to look and train like an athlete but doesn’t actually have the time or recovery ability to spend more than a few hours per week in the gym.

I spent the last two years experimenting on a wide group of individuals to come up with the most effective and fastest way to do this. Triple Threat Muscle is the result of two years of hard work and is based on all of my findings.

And finally, what general tips can you give to our readers who want transform their bodies?

Strength train 3-4 days per week.
Lift heavy and keep most of your sets in the range of 3-10 reps.
Don’t go to failure.
Train each body part 2-3 times per week.
Don’t do more than 12-16 total sets per workout.
Always strive to get stronger.
Eat natural, organic foods and avoid anything processed.
Sleep 8-10 hours per day.
Minimize stress.
Get out in the fresh air and sun more often.

Note: If you'd like to read my review of the program, click here: Triple Threat Muscle Review

Steroids and Kidney Damage

Some research surfaced a few months ago that links steroid use to kidney damage:

Between 1999 and 2009, the authors identified a total of 10 men with an average age of 37 years and an average BMI of 34.7 kg/m2, the result of highly muscular physiques from bodybuilding. All admitted to long-term AAS abuse and had proteinuria levels of 1 g/day or more and biopsy-confirmed focal segmental glomerulosclerosis or glomerulomegaly. Five of the 10 patients had full nephrotic syndrome.

Of 8 patients available for long-term follow-up (average follow-up, 2.2 years), 7 reduced their exercise and discontinued AAS use, which resulted in weight loss, stabilization or improvement in serum creatinine levels, and reduced proteinuria. One patient experienced progressive proteinuria and renal insufficiency when he resumed taking AAS.

Renal impairment was worse among the bodybuilders than among a historic control group of 65 obese patients, even though the obese patients had a higher mean BMI (41.7 kg/m2). Mean baseline serum creatinine level among the bodybuilders was 3.0 mg/dL, compared with 1.47 mg/dL in the obese group. The bodybuilders had a mean proteinuria level of 10.1 g/day, compared with 4.09 g/day among the obese group. Thirty percent of the bodybuilders were fully nephrotic, compared with 5.6% of the obese patients.

Quoted from: http://www.medscape.com/viewarticle/711781

Before I go any further, let me explain something: I’m not really for or against steroid use. I’m simply an advocate of common sense and good science, neither of which have prevailed in my country’s legal policies regarding anabolic steroids.

So is there a possible connection between steroid abuse and kidney problems? It appears there may be. I’ll share a few observations about this study:

*Ten people is an incredibly small sample size.

*One guy actually returned to steroid use despite the dangers. This just shows you how obsessive some bodybuilders are—being unnaturally big is more important to them than being alive.

*As with most discussions of steroids, there’s little mention of the different types of steroids (oral vs injection) or the dosages used. We know the modern-day bodybuilder uses much higher dosages than the guys of years past. I’m guessing the guys with kidney problems have done massive dosages for several years (a 34.7 BMI for a 5’10” man is around 240 lbs; Arnold Schwarzenegger is 6'2" and competed at a weight of 220 lb ).

*The criminalization of steroids by the US government all but ensures comprehensive research will never be done. This is a shame—doctors will probably never know what dosages and steroids put athletes at a higher risk for kidney problems.

UFC 111: George St Pierre; Shane Carwin Dominate

George St Pierre and Shane Carwin both had impressive performances in UFC 111

Shane Carwin defeated Frank Mir in the first round with a vicious knockout.  He landed the first few shots while Mir was pinned against the cage (standing).  Mir dropped to the mat, where Carwin continued to pummel him until he was unconscious.

George St Pierre scored takedowns against Dan Hardy at will.   He nearly submitted Hardy a couple of times (once by arm bar; once by kimora), but the fight went the full five rounds.  St Pierre was in the dominant, ground-and-pound position for most of the fight and the decision was a no-brainer.

Want to study practical self defense and martial arts?  Check out the Self Defense and Martial Arts Secrets E-Books

High Intensity Interval Training For Fat Loss

High Intensity Interval Training For Fat Loss

High intensity interval training is also known as HIIT or interval training. This type of training alternates high and low levels of intensity within one training session.

There are several advantages to this type of training:

*It is more interesting than steady-state cardiovascular training (by “steady-state” I’m referring to something like riding a stationary bike for an hour at the same speed).

*It results in improved cardiovascular conditioning.

*The conditioning is more applicable to most sports—football, basketball, and other sports tend to require explosive bursts of speed/power.

*Time efficient—burns a lot of calories in a relatively short period of time.

*HIIT releases hormones called catecholamines (kind of related to adrenaline), which encourage the body to release fat stores.

Here are some possible disadvantages:

*It may not be appropriate for those of very low fitness levels.

*Too much of it could cause you to lose muscle (just as with steady-state cardio).  This would be a concern for bodybuilders.

*The explosive movements could mean a greater chance of injury compared to steady-state cardio (walking on a treadmill isn't very likely to cause an injury). 

Here’s what a typical HIIT sprinting session may look like:

Warm-up:
Walking and/or stretching for 3-5 minutes.

Interval Training:
Run or sprint for 10-30 seconds, followed by walking for 90 seconds (or just walking back down the hill/stadium). You could be sprinting/walking around a track or sprint and walk back to your starting point. Your fitness level would determine how long you could keep repeating the intervals.

NOTE: running uphill or running stadiums is more safe than running on a flat surface.

Cooldown:
Walking at a moderate pace for 5-10 minutes.

The possibilities are endless, you could run stadiums (one of my favorites), use kettlebells, etc.

HIIT and the “Fat Burning Zone”:

Here’s the interesting thing about HIIT—it is great for creating a calorie deficit and coaxing fat cells to release their stores (in part due to the catecholamines thing).

But you won’t be burning fat during the actual HIIT session. This type of training is anaerobic, meaning “lack of oxygen”—fat cannot be burned in the absence of oxygen. In other words, you’d be burning the fat after your HIIT session—once you catch your breath and get back in an aerobic state.

With all this in mind, I would not recommend and extended HIIT session in a fasted state (in the morning before breakfast).

But you could do a short HIIT session (let’s say five minutes) in a fasted state followed by 20-40 minutes of steady-state cardio. You’d get the best of both worlds—encouraging the fat cells to release their stores, then burning off the fat through steady-state aerobic work. Ad yohimbine to this mix and you’d have a great fat-burning morning.*

Some of the programs I sell (such as Mike Geary’s Truth About Abs)  emphasize HIIT and weight training. The reason is simple—it works.



*For a much more detailed explanation of this strategy I'd recommend Lyle McDonald's The Stubborn Fat Solution. 

Maximize Your Muscle (Vince Delmonte)

Vince Delmonte has a new product:  Maximize Your Muscle

Now, let me explain something: this is not for everyone.  This is for more advanced trainees willing to invest in monthly videos (and other materials).  Though it is a monthly series, you can opt out at any time.   

I'm endorsing this product for two reason:

1. I really like Delmonte's stuff.  No-Nonsense Muscle Building has been one of my best sellers.

2. I've also had good experiences with 1shoppingcart, the the internet system he is using to promote this product. 

There's a promo starting March 23.  You can check it out by clicking HERE.


You can also watch this shoulder training video for an idea of Vince's work:

Detox, Cleanses, and Diet Scams

I usually see "detoxing" or "cleansing" claims on diet pills or diet programs.  This is another diet fad that just won't go away.

Why?

1. Because there are people out there who are naive enough to spend money on it.  This is the main reason.

2. Because we'd rather blame "toxins" than accept the real problem--too many calories; not enough exercise.  "I need to detoxify" is easier on the ears than "I need to get my flabby self off the couch."


Here's the truth:

*Your liver, kidney, lungs, colon, and other organs naturally filter out toxins.  That's all the "detoxing" you need.

*If any of the above organs are not working, your waistline and diet pills would be the least of your concerns.  You'd be more interested emergency medical interventions to stay alive.

I'm not aware of any solid medical research that refutes these two points I've just made.

How to Lose Belly Fat (Vince Delmonte)

Vince Delmonte talks about losing fat. Check out Your Six Pack Quest to see the complete program.



You can see my review of Delmonte's fat loss program here: Your Six Pack Quest--Review

Arnold Schwarzenegger: The Mind

Arnold talks about the mental aspect of training, commitment, willingness to fail, etc.

Note: I would never recommend 5-hour training sessions for a natural bodybuilder, but it's a good video regardless.

Michael Lynche (aka Big Mike), World's Strongest Idol

This Season (9) of American Idol includes a guy whose bench press is as big as his voice. Michael Lynche, aka Big Mike can bench press 505 lb.  I'll try to find out a little more about his training and athletic accomplishments.  Something tells me he'll never need a body guard.

Deloading: Less is More

Deloading: periodically reducing intensity so you can train harder and make better long-term gains.

I think I’ve mentioned one of the greatest mistakes I used to make in the gym: training heavy all the time without varying my routine. One way to avoid this mistake (and over-training) is a training technique called deloading.

Deloading is pretty simple: you just train at a lower intensity every once in a while.

Before I go into more detail, let me tell you some benefits of doing this:

1. You allow your central nervous system (CNS) to recover. The CNS just gets “burned out” on heavy lifting. A light week allows it to rest (see also: strength training and neurology).

2. Injury prevention: A light week gives your muscles, joints, and ligaments some rest from heavy lifting.

3. Psychological boost: deloading gives you a mental break as well as a physical one. A week of relatively easy training gets you mentally primed to hit it hard the next week.

4. Strength peaking: a lot of powerlifters use deloading as part of their peaking cycles—building up to maximum effort lifts.


How often should you deload?

I’ve seen different opinions on this, usually varying between 4-8 weeks. It would depend on how heavy you train and how advanced you are.

Here's a good rule of thumb: the more advanced you are in training, the more often you should consider deloading.  A beginner trainee still isn't lifting very heavy and could probably deload every couple of months.   But advanced/older lifters (let's say 35 and up) may want to consider taking a complete break from training every fourth or fifth week (sounds crazy, but I know of some really experienced trainers who recommend this).   Advanced lifters are training harder and heavier and need to give their bodies a break more often. 


How to deload:

I’ve seen several sample workouts, but let me tell you the simplest way to start: just reduce the weight you use--you could train with about 40-60% of your one rep max (instead of 70-80%).  You can also reduce the training volume by a few sets.  What I do is reduce the weight (as mentioned) and go for a slightly higher rep range.  

A deloading workout should be relatively easy--the point is to give your body a chance to rest.

Try incorporating this into your routines—I bet you’ll get bigger and stronger in the long run.

Note: If you are looking for a good workout routine I'd recommend Muscle Gaining Secrets for beginners or Minimalist Training for more intermediate/advanced trainees.  

Wall Angels for Posture

The wall angels exercise helps to strengthen the muscles that retract the scapula (shoulder blade).  I've seen it recommended for those with rotator cuff injuries, posture issues, and back/neck pain caused by tight shoulders.  This is more of a therapeutic exercise (vs muscle building)--it is designed to strengthen, stretch, and realign posture.

Here are a couple of video demonstrations:

The Bicycle Maneuver: Abdominal Training (Video)

Here are a couple of videos demonstrating the bicycle maneuver, one of the most effective exercises for training the abdominal muscles:

Video #1


Video #2 With a Weight (and subtitles)

Manny Pacquiao training with Freddie Roach (Video)

Here's a video of Manny Pacquiao on the mitts with Freddie Roach--preparing for his match with Joshua Clottey.

Exercise Ball

I've previously mentioned the Ab Wheel, a dirt cheap but effective way to train the abdominal muscles.

There's another cost effective piece of equipment you can buy and use at home: an exercise ball.  They are versatile, inexpensive and great for training the abs--you can lean back on it and get a great stretch.

I've included a link to one that is rated highly on Amazon.com (see below), but you may want to just go to your local retail store and look around. You may also want to check out size recommendations--the one I have linked below is 75cm, but a shorter person may do better with a 65cm (or smaller).

Note: Remember that abdominal training is only part of the equation for having visible abs (a relatively small part).  If you are wanting visible abs I'd highly recommend Mike Geary's Truth About Abs program. 

Biggest Loser Asia: Did David Lose Too Much Weight?

Last night I watched the Finale Episode of The Biggest Loser Asia.  Once I saw the "final four" I was certain David would win.  He looked even thinner than Carlo, despite the fact that he started from a heavier weight.

Then the comments started flooding the BLA Facebook fan page.  People were saying David looked "sickly."

Was David's final weight unhealthy?  Let's look at the numbers:  David's starting weight was 157 kilos.  He dropped a remarkable 83 kilos and weighed in at 74 kilos.  At six feet tall, that means he has a Body Mass Index (BMI) of 21-22.  This is actually considered within the "healthy" range. 

But I'll have to admit--I was a bit surprised by David's appearance.  He just didn't look as healthy as the other contestants (many of whom had also lost and impressive amount of weight).  Maybe he was dehydrated, or maybe he was just drained from all the training he reportedly did.  It will be interesting to see if something similar happens next season.

Sylvester Stallone Training at Age 62 (Video)

Here's a video of Stallone training.  It was apparently made about a year ago (March 2009) while he was preparing for a movie.  I love this video--gives me motivation to keep training.

Who Won The Biggest Loser Asia?

Who is Asia's First Biggest Loser?  Recap of the finale episode of the Biggest Loser Asia Season 1. 

After 3,000 auditions, 30 pre-contest finalists, and a competition of 16 people, we finally reach the final four. 

The first thirty minutes of this episode was a summary of everything that has happened in BLA season one.

Next scene was back to the studio.  All the former (eliminated) contestants came to the stage one by one and were greeted enthusiastically by the audience.   They were interviewed as a group. 

One of the most remarkable transformations was Garry--he was probably the thinnest one on stage.  Kevin was also noticeably smaller.  He has lost 75 kilos to date.

The interview included questions to Hafiz and Christine (who have lost 70 kilos and 81 kilos, respectively).  Christine said Hafiz was a great friend, but stopped short of saying she was interested in him romantically. 

Garry did a surprise proposal to his wife, saying he was "too fat" to get down on one knee when he first proposed to her.

Next came the documentary of the final four's journey.  They began with the contestants' interview, followed by competition highlights, then ended the segments with their fitness journey at home.

Martha is the youngest contestant and the only female to make it to the final four.  She won the hearts of her teammates with her colorful personality.  But she returned to bad eating habits when she first returned to Hong Kong.  She decided to move to Thailand and train with Tony.  Garry also visited her, which gave her even more motivation.

Another secret was revealed at this point:  the 14 previously eliminated contestants had their own competition away from the show.  The four finalists from this at-home competition were presented to the audience, and all of them had lost a considerable amount of weight.  The at-home final four were Ruby, PA, Austine, and Zenny.  Zenny won this competition.  Her trainer also won a prize package which included a trip to Australia.

Carlo had a surprise second chance (caused by Del's injury) which allowed him to return to the competition.  He took full advantage of it and was the only red team member to make it to the final four.  Carlo kept up with his training at home in spite of his hectic schedule.  He has made up for limited time with intense training techniques.  

Dave and Kristy were interviewed next.  They both expressed gratitude for the opportunity to be part of this contest. 

David (aka "King David") has a competitive spirit that carried him from the interview to the final four.  He lost 55k before the competition was over, and was the biggest loser in four weigh-in's.  David stayed focus after returning home, training several hours every day.   His life has completely changed for the better--his body pains are now a thing of the past, and his confidence level is soaring. 

Aaron is a family man who desperately needed to lose weight.  He was the "strong silent type" during the competition, but his actions spoke louder than words.  Aaron returned home and managed to keep a good balance between training in the gym and spending time with his family.   He temporarily quit his job so he could dedicate all his time to the gym. 

The Final Weigh-In

The final four (Martha, Aaron, David, and Carlo)  looked great.   There was one more surprise:  they were greeted via telecast by the Biggest Loser (America) trainers. 

So who is the Biggest Loser Asia?  The answer is . . . David!  

David lost a total of 83 kilograms (from a starting weight of 157 kilograms). 

Congratulations to all the BLA contestants!

Thanks to everyone who has followed my recaps of Biggest Loser Asia!  Please keep coming back to Strongandfit.net for more fitness articles.  

Training Journal: Getting Back on Track

It's been a long time since I've posted a training journal.  I'll try to give you a recap of the last couple of months. 

I started following some of the strategies from Vince Delmonte's Your Six Pack Quest back in January.  I was doing morning cardio sessions and my lifts were also pretty strong.

Then February came.   I got really sick during the first weekend of February (I'll spare you the details, but let's just say I spent a lot of time in the bathroom).  Fortunately I was able to recover in time for my first speaking engagement, but it took me about a week to get fully back to "normal."   The rest of February was a super-busy month--I had several more speaking engagements (some of which required travel) and my newest book came out. 

Needless to say, February was not a great month in terms of training.  I managed to train at least a couple of times a week, but I didn't really feel strong. 

You may wonder why a fitness blogger would admit to such lackluster training.  Part of the reason is to keep myself accountable.  But I'm also writing to those of you who (like me) aren't professional bodybuilders, trainers, etc.  The gym isn't my life--it is something I integrate into my life to make it better.  There are times when other things take priority.

Here are a couple of lessons from February:

1.  Being in shape has major (unexpected) benefits.  I was able to conduct a 1.5 hour seminar even though I was operating at about 50% strength (during that first week of sickness).  If I were out of shape or overweight I doubt I would have had the strength and energy to do what I needed to do. 

2.  Consistency matters.  Yes, I've had an off month in terms of training.  But I've been fairly consistent with my training for over 20 years.  In other words, one month just isn't that big of a deal.  No one can be 100% focused on training all of the time (especially if you don't make a living at it), but you don't have to be.  Just be consistent--an off week (or month) won't make a big difference in the long run.

I'll be writing about deloading in my next post (that's what I'm doing this week).  I'll explain what it means and why it is important.

Body Transformation: 30 lb of Muscle in 5 Months

Mark Delacruz put on 30 lb of muscle in 5 months using Vince Delmonte's No Nonsense Muscle Building Program. 

He documented the transformation and was kind enough to let me post his video:



Note: You can check out this program by clicking HERE. 

Bodybuilding Supplements: Where is Your Money Going?

A few days ago I responded to a forum question/thread about Vince Delmonte's No-Nonsense Muscle building. I posted my review so people could see my opinion.

I was amused by what followed.  A few guys made ignoramus uninformed comments about the program, calling it a scam and a waste of money.  I decided not to overreact.  I simply said I've seen very few refund requests for it so most of the people seem to be happy with it.

But here's what I really wanted to ask:  "For those of you calling this a scam--how much money do you spend every month on supplements with no scientifically proven benefits?"  I'm willing to bet most of these critics waste hundreds of dollars each month on worthless supplements.

Spending money on an effective training program is not a scam--far from it.  Most of the supplements I see, however, epitomize the word "scam."  They use pseudo-science and buzz words to convince people to spend hard-earned money on garbage.

Where is your money going?

Biggest Loser Asia: Five Questionable Decisions

I’ve been writing recaps of the Biggest Loser Asia Season 1 here at Strongandfit.net. So far I’ve refrained from interjecting my own opinion/commentary. This post will be different: I’m going to share what I consider to be the five most questionable decisions by the contestants. Some of these changed the outcome of the competition. 


1. Desmond’s Departure:

Desmond decided to leave the show right after the first weigh-in. This was, in my opinion, the most disappointing decision made in Season 1 of the Biggest Loser Asia. He was chosen out of thousands to be included in the competition. To leave after such a short time was a wasted opportunity—an opportunity others had been fighting for.

2. Garry’s Elimination:

Garry was eliminated after the red team lost the weigh-in in episode five. This was a bad decision from a strategic standpoint. It was still early in the competition and the red team should have kept their strongest competitors. It would have made much more sense to eliminate Rashmi, whose mistake (breaking the bicycle chain) destroyed the red team’s chances of winning that week’s challenge. If memory serves me correctly, the red team never won a physical challenge after voting Garry off.

3. Water Loading:

Marilyn and Martha tried a controversial strategy in the episode 8 weigh-in. Their weight would not be counted (since they won the challenge). They tried to take advantage of this by drinking large amounts of water, hoping to artificially raise their weight (and thus having a bigger weight loss the next week). This move angered the red team, but I really don’t think it made much difference (the human body is pretty efficient at excreting excess water).

4. Hafiz’s Elimination:

The blue team lost the weigh-in in episode 9, forcing them to eliminate one of their own. Hafiz’s crush on Christine became the deciding factor in the blue team’s vote. His fellow team members said he was no longer focused on the competition and sent him home. The numbers, however, did not really support the blue team’s claims. Hafiz had consistently lost weight every week, regardless of his crush.

5. Kevin’s Elimination:

Changes came in episode 10: red and blue teams were done away with, leaving only one black team. But team loyalty remained strong, and this proved to be a decisive factor in episode 11. Kevin and Martha ended up below the yellow line, which put them up for potential elimination. Team members voted according to red/blue alliances, so Kevin was eliminated.

I understand the team loyalty issue, but this was not a good strategic decision. From an individual standpoint it would have made more sense to keep Kevin in the competition as long as possible. This was a costly mistake for Marilyn—the number four spot came down to her and Martha. Martha had won immunity, so Marilyn did not make it to the final four.

Thanks to everyone who has been following my blog.  Let's see what happens in the final episode. 

Christian Boeving Talks about Steroids, Supplements (Video)

Here's an interview with fitness model Christian Boeving.  I appreciate his honesty regarding both steroids and supplements.  Boeving was a model for Hydroxycut, but he was fired for his interview in a movie documentary.

Burn The Fat: Holy Grail Body Transformation Ebook Promo

Tom Venuto has a 3 Day Promo: buy the Burn the Fat, Feed the Muscle ebook and get a free copy of The Holy Grail Body Transformation ebook ($47 value).


Venuto's material is solid--no hype and no bull.  This will be a worthwhile ebook to have in your training library.  Just click here to check out the promo (offer is only good through Friday night).




NOTE: THIS OFFER IS NO LONGER VALID.  BUT YOU CAN CLICK HERE TO LEARN MORE ABOUT THE HOLY GRAIL BODY TRANSFORMATION PROGRAM.

Top 6 Movie Stars in Great Shape (Guest Post)

Being buff in Hollywood is nothing new. With millions of dollars and a lot of free time to spend with personal trainers, fit is the in thing in the land where it is better to look good than to feel good. Here are the top six most muscular movie stars.

6. Madonna

Madonna is a survivor and no matter what one may think of her music or lifestyle, she is one fit momma. She’s packing enough muscle to dance her way out of a hurricane. Fit and taut, this woman can still get it done. She harkens one back to the days of female bodybuilding before the steroids.

5. Gerard Butler

He may have dined in hell in 300 but this fit Scotsman hasn’t been dining at McDonald’s since his leap to superstardom. Butler is fighting fit and trim for the series of action movies he’s done recently from Rock n Rolla and Gamer to Law Abiding Citizen. He trained hard to play King Leonidas and getting super fit turned into a career launch into the stratosphere.

4. Christian Bale

This actor’s commitment to the new series of Batman movies can be seen in his impressive physique. Bulking up for Batman Begins, Bale looked more like a poor man’s Arnold than the somewhat lithe actor we’d see before he donned the cowl. Now sporting bulging arms and a deep chest, Bale is a new man.

3. Sylvester Stallone

Yes you can beat the clock, and gravity. At 62 years of age, Stallone has a better fitness level than most 20 year olds. Check out the last Rocky Balboa and Rambo films if you want to believe that it’s possible to look great at any age. His lifetime dedication to exercise and fitness is as inspiring as the heroes he portrays on the silver screen. His musculature still exudes strength and power and he retains tremendous definition. Long dedicated to performing his own stunts, this Italian Stallion with be running for many years to come.

2. Brad Pitt

A pretty boy who can act, Pitt has often gone for darker roles in such films as Twelve Monkeys or Fight Club, but entering his forties, he is in fighting trim with great definition and symmetry he’s not afraid to show off. As he enters his 40s, this muscular star oozes strength.

1. Daniel Craig

With amazing size and power, Daniel Craig’s transformation into Secret Agent 007 is nothing short of remarkable. Packing the body of a gymnast into his Armani suit (with room for his Walther PPK), Craig has given the world a spy who can really do all those incredible stunts the Bond pictures have become famous for over the decades. Craig looks more like an Olympic athlete than an actor.

And there you have it. Six Hollywood athletes who have taken fitness to a whole new level. They not only look good but they’ve proved that the muscles are not just for show by continuing to make physical demands on themselves in their work and in the gym.


Andrew Salmon is a freelance writer. He writes on a variety of health and financial topics such as variable life insurance.

Biggest Loser Asia: Episode 13

Biggest Loser Asia: Episode Thirteen Recap

As always, the episode began in the main living room.  The remaining five contestants discussed Tony's departure.  Martha expressed concern about keeping her name above the yellow line in the next weigh-in.  Carlo was congratulated on his remarkable 9 kilo weight loss.

The contestants were taken on a "field trip"--a visit to Fitness First.  Kristy was there and greeted Carlo with a big hug.  Dave was also there.  Both trainers talked to the contestants about the most recent weigh-in and elimination. 

The trainers then took the contestants through the "lose big/win big program" at the gym.  The idea was preparing them for training in the real world (and insert a commercial for Fitness First).

Next came a free makeover--contestants were treated to a free visit to a world-renown hair salon.


The Challenge:
Contestants were placed inside giant plastic bubbles which were set at the shore of a lake.  They would then roll the bubble on the water to a set finish line.    Some of the contestants tried rolling inside the ball, but Martha crawled.  She won the challenge, which gave her immunity (a guaranteed place in the final four).  She also won a shopping spree, which she used to buy clothes.

Martha's immunity put a great deal of pressure on the other contestants. They all trained intensely, hoping to secure their spot in the final four.  Martha, on the other hand, slacked off.  She trained with less intensity and stopped watching her calories.

The contestants had their final last chance workout--a jog around the whole resort (8 kilometers).    Contestants reflected on their experience in video confessions. 

The Weigh-In:
The trainers were allowed to watch the weigh-in for the first time.  There was another surprise announcement: the yellow line would determine elimination (no voting).  Marilyn ended up in the fourth place, but Martha's immunity meant Marilyn would be eliminated. 

The final four:
Aaron
Martha
Carlo
David

The trainers praised the accomplishments of these contestants.  The final four cooked their last meal at the villa and celebrated their victory.  They also talked about how they would continue training in the real world--away from the training facility.  The next scene showed them packing their belongings and riding to the airport.

These four will return home and continue competing for the title of Asia's first biggest loser.  Next week will be the finale show.