3 Unique Ab Exercises (Vince Delmonte)

Here's another video from Vince Delmonte.
Check out Your Six Pack Quest for more information on getting your summer six pack.  

Training Journal: Vacation Mode

I've taken a break from my Triple Threat Muscle training this week--I'm in vacation mode and haven't been to the gym.

I'm not exactly sure what my training schedule will be the rest of this month.  I'll definitely work out, but I don't yet know what equipment I'll have access to. 

The timing on this trip was pretty good--this would be a deloading week on the 3XM plan.

Funny Gym Advertisement

A funny gym ad at the bus stop.

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Amputee Makes US Track Team

Here's a neat story about about Amy Palmiero-Winters, a 37-year-old amputee who made the US track team.

Ab Belts: History Repeating

I get annoyed and amused with all the ab belt advertisements.  They promise to shrink your waistline by vibrating or melting away fat.

History is repeating itself.  Check out this photo of a vintage fitness gimmick.   The packaging may have changed, but the scam is virtually the same.  Some things never change.

Triple Threat Muscle (3XM), Week Three

Triple Threat Muscle (3XM) Week Three

There's good news and bad news.

The bad news first:  I'll only get two training sessions in this week.  It's one of those "life happens" weeks--I have some ministry stuff to do this weekend and just couldn't do the third workout.  I'll probably do workout #3 early next week.

The good news:

1. I'm still really enjoying the program.  I look forward to every workout--the training is fun, challenging, and time efficient.

2. I think my cardio has improved. The training still gets me huffing and puffing, but the "about to pass out and/or vomit" feeling isn't happening as much as it did the first week.

3. As I've trained I've gotten a better "feel" for what weights to use.  That was one of the main challenges the first week--it all felt so awkward that I wasn't sure how heavy to go.

4.  Next week is deloading.  Since I'll have some jet lag it'll be nice to train at a lower intensity level. 

Just CLICK HERE to check out Triple Threat Muscle.

Funny Fitness Show Incident

Things can go wrong when you exercise on TV.

Meal Frequency for Fat Loss

This is the first of two posts I'll be writing about meal frequency.  How important is it to eat several small meals instead of a few big meals?  

  

One common myth is that smaller meals somehow "fire up" your metabolism  compared to eating fewer (larger) meals.  Not true--here's one study that was done comparing big meals to small meals:

A study was conducted to investigate whether there is a diurnal pattern of nutrient utilization in man and how this is affected by meal frequency to explain possible consequences of meal frequency for body weight regulation. When the daily energy intake is consumed in a small number of large meals, there is an increased chance to become overweight, possibly by an elevated lipogenesis (fat synthesis and accumulation) or storage of energy after the meal. Thirteen subjects, two males and eleven females, were fed to energy balance in two meals per day (gorging pattern) and seven meals per day (nibbling pattern) over 2-day intervals. On the second day on each feeding regimen, the diurnal pattern of nutrient utilization was calculated from simultaneous measurements of oxygen consumption, carbon dioxide production and urinary nitrogen excretion over 3 h intervals in a respiration chamber. A gorging pattern of energy intake resulted in a stronger diurnal periodicity of nutrient utilization, compared to a nibbling pattern. However, there were no consequences for the total 24 h energy expenditure (24 h EE) of the two feeding patterns (5.57 +/- 0.16 kJ/min for the gorging pattern; 5.44 +/- 0.18 kJ/min for the nibbling pattern). Concerning the periodicity of nutrient utilization, protein oxidation during the day did not change between the two feeding patterns. In the gorging pattern, carbohydrate oxidation was significantly elevated during the interval following the first meal (ie from 1200 h to 1500 h, P less than 0.01) and the second meal (ie from 1800 h to 2100 h, P less than 0.05). The decreased rate of carbohydrate oxidation observed during the fasting period (from rising in the morning until the first meal at 1200 h), was compensated by an increased fat oxidation from 0900 to 1200 h to cover energy needs. In the nibbling pattern, carbohydrate and fat oxidation remained relatively constant during the active hours of the day.

Quoted from: Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism (emphasis mine).

There are several similar studies out there, and all of them stating the same thing: what really matters is overall calorie balance--how many calories you eat vs how many you use.   There is no metabolic advantage to eating several smaller meals instead of a few larger ones.

So, are there any advantages to eating smaller meals?  Maybe.

The main one would be compliance.  In other words, some will find it easier to stick to a diet if they are eating more frequently.

Imagine I'm restricting my caloric intake to 2,000 calories a day.  Eating five 400 calorie meals/snacks may be easier than eating two 1,000 calorie meals.

The second advantage would be a possible reduction in stomach size.  Studies suggest the stomach  expands according to our eating habits.  Binge eaters, for example, have a greater gastric capacity than those who do not binge eat:

One function of the stomach is as a reservoir for food; hence, the stomach's capacity may limit the amount of food ingested. A stomach with a large capacity has been associated with bigger test meals. We compared the stomach capacity of three groups of women: normal (n=10), obese (n=11), and bulimic (n=10). Following an overnight fast, gastric capacity was estimated by filling a gastric balloon with water at 100 ml/min, with pauses for measuring intragastric pressure. One estimate was based on the maximum volume the subject could tolerate as indicated by a maximal rating of abdominal discomfort. Another estimate was based on the volume required to produce a given rise of intragastric pressure, 5 cm H(2)O. A third related measure was based on a maximal rating of fullness. Based on these estimates, the gastric capacity of the bulimics was the largest, with the obese subjects intermediate. We then separated the obese subjects according to whether they reported binge eating (n=6) or not (n=5). The gastric capacity of the binge-eating subset was similar to the bulimics, and the nonbinge-eating subset was similar to the normals. Thus, gastric capacity appears more related to binge eating behavior than to body weight.

Quoted from:  Gastric capacity in normal, obese, and bulimic women (emphasis mine).

Those who binged on larger meals have a greater gastric capacity.   I wonder if smaller meals could help "retrain" the stomach to feel full with less food.  It's just a guess, but perhaps it is one worth considering. 

Conclusion:

There is no metabolic advantage to eating smaller, frequent meals--don't panic if you can't eat six times a day (as some trainers may prescribe).  Just remember the most important factor is an overall negative calorie balance.

Weight Loss Before & After Pictures (Video)

Here are some pretty impressive and inspiring before/after weight loss photos.

I'd recommend Mike Geary's Truth About Abs if you are looking to start your own transformation.

Triple Threat Muscle (3XM), Week Two

I've finished up another week's worth of Triple Threat Muscle (3XM) workouts.  So far I'm continuing to enjoy this program.  I'll tell you a few of my thoughts about it, including some of the adjustments I've made:

*This first part (phase 1) has pretty much been all dumbbell exercises.  Fine with me, since I was looking for a change of pace with my training.

*One thing I like about 3XM is the feeling that I'm training like an athlete instead of a bodybuilder.  Nothing against bodybuilding, but it has made training more interesting.

*I've been talking for months about needing to improve my cardio and do more abdominal work.  I'm getting both out of this program. 

*I usually use weightlifting straps for some of the exercises.  The main reason is the dumbbells at my gym don't have well-threaded handles.

*I also ad some calf work.  It's pretty easy to do--just ad a calf exercise into the second circuit.

*Since this program is a 3-day split (training 3x a week), I think it would work really well for those who want to do some other kind of training on non-lifting days (MMA, cardio work, etc).  

Just CLICK HERE if you are interested in trying the Triple Threat Muscle program.

If your primary interest is putting on muscle mass I'd recommend Jason Ferruggia's Muscle Building Secrets.

Dana White interview re: Anderson Silva

Dana White discusses his frustration with Anderson Silva's last UFC (112) performance. He made it clear he would not keep Silva in the UFC if he has another fight like UFC 112.

"If he ever acts like that again in the ring, I will cut him."

Vince and Flavia's New Workout Plan

NOTE:

Flavia Del Monte has created her own program since I first wrote this post.  You can check it out here: Flavia Delmonte's Weight Loss and Fitness Program for Women. 

You can read my review here: Flavia Del Monte Full-Body-Licious Review

 

Original Post from 4/13/10 (RE: Wedding Workout)

Vince Delmonte and his fiance Flavia have produced a new workout plan: The June 26th Wedding Day Workout Plan.  Why does if have this name?  Because it is designed to get you in shape by June 26th, their wedding date (it s the fitness plan they are following).

Here's another bonus: 50% of their profits from each order will be donated to Food Banks Canada.   This organization's mission is to reduce hunger in Canada by enabling an effective food bank community that addresses the short term need for food and longer term solutions.  Check it out by  CLICKING HERE.

Wheelchair Bodybuilding: Rich Knapp

I have a treat for you guys--an interview about wheelchair bodybuilding.   Rich Knapp, aka "Freak on Wheels," was nice enough to answer a few of my questions.  Rich is a competitive bodybuilder and creator of the wheelchair bodybuilders group website/forum.

Before you read the interview, check out this video of Rich's most recent competition.  Pay close attention to the abs pose--truly impressive.



Kevin: Rich, first of all I'd like to thank you for taking the time to do this interview.


OK, first things first: why don't you tell us a little bit about yourself--your age, profession, and your life outside of the gym.

Rich: Well I am 44 years old. I am at a point were my cognitive functions no longer allow me to drive or work. So with the help of notes all over the house, a computer program, and a loving wife I can do bodybuilding. So with that I made bodybuilding and competing my full time gig.  In the winter there is no life outside the gym and apartment.  In the summer on weekends I love car shows.  I used to customize cars and show them.  Before my condition worsened I founded the car club "Modern Machines."

Kevin: How did you get involved with bodybuilding?

Rich: Back in late 80's I was diagnosed with multiple sclerosis.  I hated taking the shot every other day.  I started to research M.S. and found a low saturated fat diet and exercise helped control symptoms. So I started eating healthier and lifting weights.

I started to look pretty good and co-workers talked me into competing. So in late 1999 I competed in the Midwest Championships in WI. I took 3rd place (novice category). I also fell in love with the sport at this first show.

Kevin: Tell us a little bit about your training: favorite exercises, number of times you go to the gym, etc.

Rich: Since I can't do legs I found a 3 day on, 2 day off works very well for me.  Outside the gym I am a couch potato--plenty of recovery time. lol

My favorite exercise?  Anything to improve my symmetry.  Other than that I would have to say Hammer Strength I.S.O. High Rows.

I am very instinctive on what my body is calling for each workout, but I use a base routine around a combination of Eric Broser's FD/FR and P/RR/S workouts. I have had great results with them--I tweaked them a bit for my body and needs--and the fact that I don't have a leg day work out.

Kevin: I was very impressed by the level of leanness and definition in your abs. How did you do it?

My low back can't take a lot of pressure so laying on the floor or a bench and doing crunches is out. So I had to come up with something. I started out laying on couch and doing crunches (pulling shoulder blades up and that's it, holding and squeezing hard) until I saw stars, rested until the stars went away then went again. I worked up to 10 crunches for starters. Now as long as I keep my legs locked I can use a supported leg raise machine at the gym (I forget the machine's name, but it uses body weight only).

As far as the definition I can thank All American EFX for that. In cutting up for competition I hit a sticky spot and started taking there Lean Fix. The stubborn fat began to melt away again. But we have to remember a good nutrition plan has a lot to do with how we look. For this side I have to thank the 3D Muscle Journey Team.  My friend Berto put up with a lot of my questions and pestering him about what and why's. lol

Kevin: Do you think wheelchair bodybuilding is growing as a sport?

This can be a very touchy question.  Please: NO ONE take me wrong or get upset just some real honest points here.

I see the sport growing if given the chance. I started out a able-bodied BBer. Now I am a wheelchair BBer. I have had the gift to see both sides. Please no one get offended.

I have learned this: it is a lot harder being in a chair all the way around from working out and moving around the gym and using weights to something as simple as a side tricep pose.  The mind control required to hold a pose is 50-80% higher.  I am very lucky to have that part a little easier but you have to envey the ones that aren't.

The wheelchair population growing, and we are getting health conscious as a population.  I hope the class will be given more opportunities to show what they can offer.  I hope more will get into it--if not to get big, just for general health reasons.  That's the main reason I am doing it. Competing is just a fun by-product of staying healthy.

This is also why I formed the All NEW forum Wheelchair Bodybuilders Group (www.wheelchairbodybuildersgroup.com) for people in wheelchairs to gather info and ways to get healthy and maybe even compete. All American EFX, 3D muscle Journey, Natural Freak World and Muscle and Brawn have been wonderful in supporting and offering help on the site.

Kevin: What's next for you?

I'm going as far as my body will take me. My plans are to be the first 100% Narural WNBF PRO. This is my goal in hopes more will follow and see it is possible and all wheelchair bodybuilders have the same opportunity as I am having. They ALL work so very hard. So yes, my plans are to open up the 100% Natural World to the wheelchair bodybuilding class.

For myself, just to enjoy the ride where ever my physique, hard work and dedication takes me.

Kevin: Thanks again for your time!

Low Carbohydrate Diets and Kidney Function

I'm always hearing concerns about high protein and/or low carbohydrate diets causing kidney problems. I never have been concerned about this for the following reasons:

1. Kidneys are fairly resilient organs.

2. Children who suffer from epilepsy are often kept in states of deep ketosis to control their symptoms--seems this would not be advisable if it caused kidney damage.

3. Most of the concerns with protein intake and kidneys are with people who have preexisting kidney problems.

I found a study which indicates low carb/ketogenic diets are indeed safe for those with healthy kidneys. 68 men and women with abdominal obesity and healthy kidneys were randomly divided into two groups. One group followed a low carb diet, the other a high carbohydrate diet (both diets were low calorie). Both groups were followed for a year. Weight loss was similar, and tests were done to monitor kidney function. Here's the conclusion:

"This study provides preliminary evidence that long-term weight loss with a very-low-carbohydrate diet does not adversely affect renal function compared with a high-carbohydrate diet in obese individuals with normal renal function."

You can read the entire study here: Renal function following long-term weight loss in individuals with abdominal obesity on a very-low-carbohydrate diet vs high-carbohydrate diet.


You may be interested in reading my Review of The Ketogenic Diet by Lyle McDonald.
His book is, in my opinion, the best resource out there.

Turkish Get-Up (Kettlebell)

Here's a video demonstration of the Turkish Get-Up, a kettlebell exercise.

There's a modified version of this exercise in one of the Triple Threat Muscle routines.

Fast Fat Loss

Let's say you want to want to lose fat in the shortest time possible.  You are trying to get your body ready for the beach, you have some major social event coming up, or you just want the fastest results possible.

The fat loss/weight loss solution is ultimately the same: create a calorie deficit, also known as a negative calorie balance.

But there are two ways to go about creating said deficit and get rid of the fat:

1. Burn it off:

My recommendation would be to create a calorie deficit through diet and then "burn off" the rest of the calories through exercise.  One of the best programs I've run across for this strategy is 24/7 Fat Loss.  

You can read my review here: 24/7 Fat Loss Review

2. Starve it off:

Another approach would be to create a major calorie deficit through diet.   The best strategy here would be a protein sparing modified fast.  This method requires little exercise (too much exercise is actually counterproductive with this approach), but the diet is brutal.  The best resource to learn about this is Lyle McDonald's Rapid Fat Loss Handbook.

I also have a review for this one: Rapid Fat Loss Handbook Review.

I prefer the first approach because intense training seems like it would be a lot more interesting than just not eating.  Neither approach is "easy"--they both require discipline and dedication.

Triple Threat Muscle--Third Workout

I did my third Triple Threat Muscle (3XM) workout a few hours ago--another hard but exciting workout.

Once again I tweeked things just a little.  The second circuit is supposed to have a shoulder exercise and abdominal exercise (the ab exercises is really interesting, by the way).  Instead I did a calf exercise in place of the shoulder training (since I already trained shoulders in the first circuit and my calves need more work).

I had to go very light with the weight on the abdominal movement because I just wasn't used to it and I was worn out from the first circuit (even cramping a little--remember I train in the tropics in a gym with no air conditioning).

I'm not going to keep a journal of every workout--just thought I'd let everyone know how my first week went.  Maybe I'll post again in a few weeks (Phase 2).

Let me just tell you a few observations about Triple Threat Muscle:

*I'm always talking about how I need to work on improving my cardio and do more ab training.  3XM is accomplishing both.

*Many of these training movements are new to me so it's kind of hard for me to know how much weight to use.  But I'm getting the hang of it and I know this will improve every week.

*I'm going to keep adding calf work into the second circuit.

*This program has really put a "spark" into my training--I desperately needed some variety and I'm looking forward to continuing this phase and moving on to the next ones.

If my training journal has inspired you to try 3XM, please CLICK HERE. Use my links and support an honest voice in the fitness world. 

You can read my original review of 3XM here:  Triple Threat Muscle Review

Latest Tiger Woods (Nike) Commercial

Here's Nike's latest (controversial) commercial, featuring a remorseful looking Tiger Woods.

The voice is his belated father:
"I want to find out what your thinking was. I want to find out what your feelings are. Did you learn anything?" Earl asks.

Not quite sure what to think of this one.

Triple Threat Muscle--Second Workout

I finished my second Triple Threat Muscle (3XM) workout a few hours ago. Last time I gave you a quote to summarize the experience. I’ll do the same for this post:

"The more you sweat in peacetime, the less you bleed during war."
- Chinese proverb

I live in the tropics (Philippines). It’s hot season here, meaning it’s in the mid-90’s during the day. And I train in a gym with no air conditioning. I was sweating buckets before this gym session was over.

But I should probably talk about more than perspiration.

The leg exercise required balance as well as strength, and this is an aspect of training I’m not quite used to (in case you are curious, we are not talking about something silly like training on a balance ball).

Trying to rest only 1 minute between sets is still kicking my butt. It’s been a long time since I’ve kept track of rest time in my training and it shows. This new approach will be worth it for the cardio benefits alone.

Today’s workout also seriously tested my grip strength.

I did make one little adaptation: I added standing calf raise to the second circuit (the second group of exercises).

Just CLICK HERE if you want to try Triple Threat Muscle.

The Plank: Abdominal/Core Exercise

The plank is a simple exercise you can do anywhere to train your abdominal muscles (and other core muscles). Here's a video demonstration.

Maximize Your Muscle Sale

Vince Delmonte's  Maximize Your Muscle is on sale again for another couple of days.  Click Here to check it out.

Triple Threat Muscle--First Workout

OK, I just tried my first Triple Threat Muscle workout. 

Why did I decide to implement this program?  Mainly because I was kind of bored with my current routine.  After 20+ years of "traditional" training I was ready to try a different approach.  I also like the idea of only training three times a week--I don't want to live in the gym.

What was it like?  It kind of reminded me of a famous quote:

"What does not kill me, makes me stronger." -Friedrich Nietzsche

The workout really kicked my butt.  Ferruggia recommends resting only 60 seconds rest between sets, so I just learned how bad my cardiovascular conditioning is.  It is 95 degrees today and I train in a gym with no air conditioning--that only adds to the "fun."

I'm definitely going to stick with this routine--I'm enjoying this new challenge. 

Just CLICK HERE if you'd also like to check out this program.  Or check out my review review:
Triple Threat Muscle Review

Turbulence Training (Interval Training)

I mentioned high intensity interval training a few post ago. Here's a sample of some of the interval training techniques from Turbulence Training.


You can read my review of this program here:

Turbulence Training Review

Triple Threat Muscle Review

A review of Jason Feruggia’s Triple Threat Muscle (3XM)

I’ve had the opportunity to review Ferruggia’s latest training program called "Triple Threat Muscle."

Before I start, let me explain my endorsement policy here at strongandfit.net: if I could honestly recommend something to a friend or family member I’ll endorse it. If I think something is a complete waste of money I’ll expose it and tell you why.

Now, let me tell you a little about the creator of Triple Threat Muscle:

Jason Ferruggia is a highly sought after, world-renowned strength & conditioning specialist. Over the last 15 years he has personally trained more than 700 athletes from over 90 different NCAA, NFL, NHL and MLB organizations. He has also worked extensively with firefighters, police officers, military personnel, Hollywood stars and entertainers.

Now, let’s talk about what you get when you order Triple Threat Muscle:

First there’s the 3XM Workout Guide. This e-book is the main piece of the program.
Here’s an excerpt that neatly summarizes who and what this program is for:

“The fact of the matter is that very few people want to look like a big, bloated, immobile, unathletic, heavyweight bodybuilder. They would much rather look like an NFL wide receiver, and Olympic sprinter or gymnast, or, more recently, a ripped UFC fighter.”

Ferruggia explains his training background and what led him to create 3XM. He compares several training philosophies--split vs full body routines, for example and the pros/cons of each approach. He then explains the training program step-by-step.

The 3XM Nutrition Guide is also included. This e-book has three sample meal plans for three separate goals (muscle building, fat loss, and a “warrior diet”). It’s nothing fancy, but it would give someone some general directions in terms of diet.

The 3XM Bench Press Specialization Guide: This short e-book explains the proper bench press technique and a program for increasing your one rep max.

The Video Page is the other main component. It is easy to navigate and gives clear demonstrations on the exercises. Here’s a screen shot:

These videos are good quality and really helpful for following the workout plan. His e-book descriptions are fine, but it’s so much easier to just watch the videos.

Finally, you can get a complimentary two month subscription to Ferruggia’s membership site when you order this program.

So What Do I Think About Triple Threat Muscle?

There’s a lot to like about this program:

*The program is designed for what most of us want: a muscular, lean, and powerful physique.

*It is built around a three-day split. In other words, you only train three days a week. This is perfect for those of us with a life outside of the gym.

*The program design is simple and straightforward.

*It looks challenging and interesting. Let’s face it: doing the same basic routine for months (or years) can get kind of stale. Triple Threat Muscle looks perfect for someone who is ready to try a different approach to strength and fitness.

In conclusion, I think Triple Threat Muscle is a good investment for those interesting in building strength and fitness--it's definitely worth 47 bucks. If you decided to try 3XM please use my links and support an honest voice in the fitness world. Just CLICK HERE if you are interested in buying the program.

UPDATE:  I've had the opportunity try this training program--it's intense!  It was a breath of fresh air to my training, especially after years of doing the typical bodybuilding style training.  You can read some of my training journal entries for more details.  One thing I particularly liked was developing endurance and burning fat without doing boring cardio.


One final note: If you are a “hardgainer” (skinny guy) whose primarily goal is muscle mass, I’d recommend Ferruggia’s Muscle Gaining Secrets.  

You can read my review of this program here: Muscle Gaining Secrets Review.