Bodyweight Exercise: the Muscle Experiment

Are you interested in building muscle without weights?  You may want to check out The Muscle Experiment.   This program shows you how to put on muscle using your own body weight.

There's kind of a cool story behind this program.  The program creator has some physical limitations (his right arm is not fully developed).  Personal trainers kept trying to keep him from going 100% in the gym.  He got frustrated and just started training with his own body weight. 

CLICK HERE to check out this program.

Training Journal, June 30th

Time for a quick update to my training journal:

I'm finishing up Phase 2 of Triple Threat Muscle.

This week is actually a deloading week, and it has come at a good time--I feel like I needed some lower intensity.

What's next?  Well, I'm seriously considering a few changes:

*Morning Training: my gym tends to be crowded in the evenings, so I'm thinking about switching to morning training.  My work schedule starts a little later in the day, so I think it could work.

*Fat Burning:  I've really enjoyed Triple Threat Muscle.  I can already tell my cardio has improved since I started it a few weeks back.  But I might switch over to Your Six Pack Quest.  I'm kind of interested in gearing all my efforts toward burning fat. 

I still haven't decided, but we'll see.

Critical Bench 10-Year Sale

Hey guys:

The Critical Bench Program is having a 10-year anniversary sale.

CLICK HERE to check it out.

Under Destruction

As you can see, I'm experimenting with a new template here at strongandfit.net.  There are one or two others I'm looking at, but I kind of like this one. 

One of the problems I kept having with the old template was the comments didn't look right in Firefox.  They seem to be OK here.  

Let me know what you think.

Training by the Week

Here's another mistake some trainees make--they assume their routine has to neatly fall within a weekly schedule.  Our bodies do not recognize the seven day week, so you don't have to strictly design your training by it. 

My current plan, for example, has four workouts in it.  But I only train three times a week.  It's pretty simple: I just do whatever workout is next whenever I train.  I don't worry about what day of the week it is.

Keep this in mind when choosing or designing your program.

World Physique Magazine

Hey guys,

I'm happy to be partnering with an up-and-coming publication: World Physique Magazine.

Here's an interview with Tammy, the magazine's owner.  Enjoy!


Kevin: Thanks for taking the time to do this interview. Why don't you tell my readers a little bit about yourself: professional life, personal life, etc.

Tammy: Hey, Kevin; it’s a pleasure to be interviewed by you. Let’s begin talking about my professional life; I can answer that in just one word; rewarding. I am so blessed to meet the people I do on a daily basis. They are so inspiring and it’s great to be among them. One thing I have learned about the fitness and bodybuilding industry is that we have some great people with great stories and they are always out to help one another.

Personal life? Ha-ha. What personal life? I’m married to the magazine. Although that is true, I am single; I adore anything that keeps me fit, trim and active. I reside in Louisiana; home of the BP Oil Spill, Saints, Hurricane Katrina and Cajun foods. I am happy in life, I love to surround myself with positive people, and I love being inspired by those around me.

Kevin: Give us a brief introduction to World Physique magazine--what is it all about? What inspired you to start it?

Tammy: I’ve always said that everyone has an interesting story about them. It’s all according to if you take the time to listen to it.

My bad health is what inspired me to start World Physique Magazine. I was very obese and I had numerous, very serious, medical and health conditions that landed me in a hospital for years with specialist all around me. The doctors finally told me that if I didn’t lose weight and start taking care of my health that I was going to die. Point blank. In addition, they told me that if I didn’t start doing something soon, they wouldn’t even treat me anymore, because treatment wouldn’t help.

It hit me hard when my doctors told me that. But, I wasn’t sure what to do. I had lived that life for so long, I didn’t know anything else. I didn’t even know where to begin. My obsession with food and my obsession with negative things which caused my high stress level were going to kill me and I am the person that has allowed it. It’s hard to face when you are told you are causing your own death. I looked in the mirror that night and I felt like I had been trying to commit suicide and it scared me to death. That moment on, I decide I had to do something. If I didn’t do it for me, then I needed to do it for my children and my family. If I saw my self-image as I saw it when I looked in the mirror that night, it made me think of how my friends and loved one have been viewing me all the while?

I asked the doctors for help but, in my condition, they refused to put me on diet pills. I was taking too many prescriptions as it was and it could have damaged my health even worse. When I asked them what I need to do, they didn’t have much information to help me. I finally decided this was my life! I had to figure it out! So, I decided to go to school where the knowledge was at. I obtained my degree in health and fitness and as a nutritionist.

Shortly after starting school, I started to see a difference in myself. Over a period of time, I had lost enough to where my doctors started really getting inspired and accepted to continue treating me.

Now, I am free of it all, and healthy as can be. No medications, no health problems, no hospitals, no doctors, and I try to remain between 110-120 pounds at all times.

When I first started, it took a little while before I was able to walk more than 5 minutes a day without my legs being in so much pain and completely out of breath. But, over time, I was able to walk 5 miles without even thinking twice. A little knowledge and will power took me a long way. I started weight lifting and that was the end of this story. I fell in love.

But, it was such a struggle trying to learn what to do, how to do it, and when to do it. I was yo-yo dieting, binging, starving, and went through a really tough time trying to figure out the right way to be healthy. We didn’t have internet back then. Conflicting information was everywhere I went. One place said one thing and another said something else.

All-in-all, my past is what made me start World Physique. I want to teach and inspire and promote being fit and healthy.

Kevin: There are already several bodybuilding and fitness magazines out there--what do you plan to bring to the table? What will set you apart?

Tammy: I don’t feel like World Physique is anything like any of the other magazines out there. There are some really great magazines available and they are all unique in their own ways. But, we feature a wide array of different type of articles which are not only for the beginners, those that live a healthy lifestyle, but for the intermediate and the advanced. I can sit here and tell you what makes us different but, all you need to do is pick up one of our magazines and you will see for yourself. It speaks for itself.

Kevin: You really can't discuss the bodybuilding world without bringing up anabolic steroids. How to you plan to approach this topic?

Tammy: As for the view of World Physique, we are ‘physique’s worldwide’, hence the name, World Physique. We don’t condemn, nor do we praise, anyone for such chooses in life. It’s their decision. All we promote is, if you’re going to do anabolic steroids, at least do it under a doctor care and do it safely. We are here just to feature great, deserving athletes, models, competitors, and those that live a healthy lifestyle and bring great news into your home, office, or gym every quarter.

Kevin: Is World Physique magazine owned by a supplement company? Sorry--I'm a cynic and I had to ask.

Tammy: No. World Physique is 100% sole-owned by a female; which is me.

Kevin: What is your long-term vision for this publication? What are you hoping to see over the next few years?

Tammy: I am hoping to see an increase in thickness of the magazine, increase in size, and increase in advertisers, subscribers, and distribution. We haven’t been out a year yet but, our road is good so far. We have been blessed; especially, with the status and stress of the economy.

Success is not measure by how many friends we have on our social networking sites or how many visitors’ come to our websites. Success comes for those that believe in our cause, what we stand for and support us by advertising, subscribing, and purchasing us off the stands. That is what will ensure we will move ahead and stay alive in this industry; they have to believe enough in us to help our cause and we have to remain giving them a reason to believe in us.

In addition, I’m hoping to see World Physique being more involved with non-profit organizations that are helping others in need, getting involved in more body transformation across the globe; be it health transformation, mass transformation, or weight loss transformations, becoming more involved with charity, more involved within in the community, and bringing more inspiration and hope throughout the world.

Kevin: Thanks again for your time!

Be sure to look out for World Physique Magazine.  It will be available at retail stores and through subscription. 

Study: Coffee Reduces the Risk of Head/Neck Cancer

I love coffee, so I'm always happy to hear good news about my favorite addiction drink.

Here's the latest--a new study has shown coffee may reduce the risk of head and neck cancers:

Overall, the risk of developing head and neck cancers was 12 percent lower in people who drank coffee compared with those who didn't, after accounting for a variety of factors, including cigarette smoking.

And the more coffee consumed, the lower the cancer risk. In those who gulped more than four cups a day, for instance, the risk was reduced by more than a third. Still, the odds of getting this type of cancer are slim to begin with: in the U.S., only about 1 in 10,000 does so every year.

Quoted from Reuters.com: Coffee cuts risk of head, neck cancers

UFC 116--"The Biggest Heavyweight Fight Ever"

Brock Lesnar vs Shane Carwin--I'm really looking forward to this one!

6 Reasons You are Still Fat

Most of you know I tell it like it is on this blog--no lies, no scams, and no nonsense. 

Here are six reasons you are still fat:

1. You are expecting some diet pill or “fat burning supplement” to help you lose fat.

I’m simply amazed at all the “fat burning” pills and potions that are being sold. Please—listen to someone who has studied this stuff for about 20 years: most of the so-called “fat burners” out there are a complete waste of money.

Yes, there are a few supplements that actually help (you can subscribe to my website for more information). But even the effective supplements are not “magic bullets”—they won’t work without a well-planned diet and exercise program.

2. You think doing hours of cardio is the best way to lose fat.

Don’t get me wrong—cardio (running on a treadmill, etc) does have its place in fat loss. But too many people rely solely on steady state cardiovascular training for their results.

Don’t believe me? Next time you are at the gym just check out the cardio equipment. You’ll see people that keep spending hours on treadmills but never see results. Or just go to your local jogging track—you’ll see several joggers with less than impressive physiques.

A good fat loss program includes weight training and other methods besides steady-state cardio. 

3. You are blaming your genetics.

Yes, genes do play a role in how we look. But with few exceptions (some rare medical conditions), fat loss is simply a matter of whether or not you have a good plan and execute it. We’ve all seen people make remarkable transformations—they never would have lost the flab if they decided they were genetically destined to be fat.

4. You keep following fad diets.

I’ve seen some bizarre diets over the years (the grapefruit diet and cabbage diet come to mind).
Celebrities even made “cleansing” diets popular, but these seem to be nothing more than a glorified fast (just eating a few “cleansing herbs”). Well, if starving were that easy, none of us would be fat in the first place.

Here’s my point: you really need a lifestyle change if you want sustainable, long-term changes in body composition.

5. You think abdominal training is the key to a flat, lean stomach.

I’ve said this about a gazillion times on my blog, but here goes again: abdominal training is a relatively insignificant factor in whether or not you have visible abdominal muscles. Abdominal training is important, but the abs just don’t burn that many calories.

You’ll need to lower your overall body fat level if you want visible abs (or at least a flat stomach). In order to do this you’ll need to get the large, calorie-burning muscles (like legs) moving.

6. You think exercise will count for more than about 10% of your results.

Here’s something else I’ve said on this blog: when it comes to fat loss, you cannot out-train a crappy diet. I know this from personal experience: I have to change my diet if I want to get lean. I’ve also seen it in other trainees. You’ll need to put just as much planning into your meals as you do your training if you want to lose fat.

I hope this article has been helpful. I would encourage you to invest in a program like Vince Delmonte’s Your Six Pack Quest if you are serious about losing fat and getting lean.

Fat Loss: Everyday Battles

Last night I decided to go over to the mall.  I had a productive day, so it was time to have dinner and relax.

Dinner was healthy: baked chicken, rice, and some vegetables.  But I wanted to stay in the mall a little longer:  I wanted to do a little reading and keep up with facebook on my ipad.

Starbucks was calling my name.  I wanted to have a cold, sweet Frappuccino.  But that would have been a problem: it wasn't my cheat day, and I'm wanting to get lean (I'm probably going to switch to the Your Six Pack Quest training regimen soon).  I usually try to avoid all liquid calories (except for milk)--most of which tend to be pure sugar or high fructose corn syrup.  What's a guy to do?

I opted for a brewed decaf.  Yes, it didn't taste as good as a frap would have, but it went down just fine.  This one choice kept me on track for the day--drinking a cup full of iced sugar would have kind of ruined things. 

These kind of everyday choices are where the "battle of the bulge" is won or lost.  Keep making the right ones, and you'll eventually reach your goals. 

Training Journal, June 20th

I haven't done a training journal in a while, so here goes:





As many of you know, I've been kind of following Ferruggia's Triple Threat Muscle (3XM) program.  I have tweaked it, though.  On squat day, for example I do a little more of a 5x5 routine (more like what you'd see in Muscle Gaining Secrets). I find my legs just do better with a little more volume. 

Anyway, training has been pretty good, but I did miss a workout this week.  I would normally train on Saturdays, but I just felt completely exhausted.  I think I didn't sleep well Friday night.  I had already pushed myself to do a tough leg workout on Thursday--a session I didn't really feel like doing.  I just didn't have the physical and mental energy to force myself to do another one.  But that's life for me--sometimes I'd rather wait and get a good training session instead of forcing myself to do a mediocre one.  The draining heat of the tropics (Philippines) can really take its toll.

I've actually done pretty well in terms of diet.  I've been eating "clean" and only cheating on designated meals.

I'm still trying to decide what to do next.  3XM has two more phases in it, and I haven't decided if I want to keep going or try a different direction.  I also can't decide if I want to try training at a different time.  I prefer evening training (it is cooler), but my gym tends to be crowded at that time.  It makes doing timed, successive sets kind of challenging.

No Nonsense Muscle Building: 1 Dollar Trial

One of my best-selling bodybuilding programs here at strongandfit.net is Vince Delmonte's No Nonsense Muscle Building.  Here's a new offer you may be interested in:  you can try this program for only $1. That's right--just one buck.  If you don't like the program you can opt out within 21 days.

Just click here for more information:  No Nonsense Muscle Building 1 Dollar Trial.

Just in case you are wondering, this is not a scam.  I do not promote scams here on my blog.  But I want to be 100% clear on something--the 1 dollar is only a 21 day trial. 

The Power Wheel Inch Worm

Below is a video from Jason Ferruggia, creator of Muscle Gaining Secrets. It is an abdominal exercise to build strength and stability. He recommends trying to go a little further each session. There's a link to buy the power wheel below.

Proper Bench Press Technique

Here's a great video on bench press technique from Elliot Hulse (creator of the Lean Hybrid Muscle program).  Watch this and save yourself from shoulder injuries.

Best Way to Build Muscle

Want to know the best way to build muscle?  I'll give you a few tips:

Commitment:
First and foremost, you have to be completely committed to changing your body.  You don't have to spend five or six days a week in the gym (more on that later).  But you do have to commit to spending enough time there to train the muscles with sufficient intensity to stimulate growth.  

Training:
This is where a lot of people get confused.  A genetically typical, natural trainee (in other words, an average guy/girl who is not using steroids) should not train like a professional bodybuilder--this is not the best way to build muscle for you.   Professional bodybuilders usually "split" their routines into 6 days a week, working one or two muscle groups per workout.  But the rest of us need a different strategy.

A muscle group can usually be trained about twice a week, so it makes sense to design your training with this in mind.   You want to train a muscle enough to stimulate growth, rest, then train it again as soon as possible--this is the best way to build muscle for a natural trainee.  Training with big, compound movements (bench press, squat, deadlift), and going to the gym 3-4 days a week will get the results you are looking for.  This also makes more sense for those of us who don't live in the gym (I never have liked the idea of spending 6 days a week in the gym--I have other stuff to do).

Nutrition/Supplementation:
You'll need to make two dietary adaptations to build muscle: 1. A positive calorie balance (over 16 calories per lb of body weight daily--maybe more) 2. Consume about .75 grams of protein per lb of body weight every day (some recommend much higher levels than this, but I believe you'll do just fine at this level).  Protein shakes can help you reach this goal, but most of your protein should be coming from "real food."  You may also want to try creatine monohydrate and a generic multivitamin, but most of the other supplements out there are a complete waste of money.

I believe buying a well designed training program is a good investment.  I'd recommend Vince Delmonte's No Nonsense Muscle Building if you are interested in a detailed, step-by-step guide for building muscle.

Baseball Training: Forearms

Training for baseball?  Check out the Ultimate Forearm Training for Baseball.

Here are some program highlights:

# Why Grip and Forearm Strength is Important for Baseball

# How to Prevent Common Injuries and Conditions of the Lower Arm Associated with Baseball

# How the Lower Arms Work to Produce Strength in Conjunction with the Rest of Your Body

# Over 200 pages of Grip Strength Exercises that are extremely easy to add into your current strength training program

# Over 60 pages dedicated to ways you can prevent injuries and rehabilitate the ones you already have in your lower arms

# 9 Necessary Recovery and Prevention Methods you need to be doing now

# 15 Indispensable Tools you can buy or build to prevent injuries from ever happening

# 19 Recuperative Services that will help your Baseball performance

Metabolic Disturbance and Fat Loss

One of the phrases Vince Delmonte mentions in  Your Six Pack Quest is "metabolic disturbance."

Here's what he means:  you have to make significant, even radical changes in order to lose body fat.  Switching to light beer, eating one less scoop of ice cream, or taking a leisurely stroll just won't cut it.

Yes, even moderate dietary and exercise changes can improve health.  But I'm talking about getting lean.  You'll need to get serious if you want a killer body.  It takes discipline with your diet and intensity in your training.

Note--you can read my original review of Vince's program here:
Your Six Pack Quest Review

Lyle McDonald's Stubborn Fat Solution (Review)

I've had the chance to order and read Lyle McDonald's Stubborn Fat Solution.  Here's my review:

As some of my regular readers know, I've been a "fan" of Lyle's for over a decade now (since I read The Ketogenic Diet).  I knew this would be a good read.

Summary:

Lyle explains the way fat functions--the way our body stores it and uses it.  He then explains the issue of stubborn fat (usually the hips/thighs in women and "love handles" in men).  There are specific issues which cause stubborn fat to be . . . well . . . stubborn (circulation, hormones, etc). 

There is some surprising information here.  Lyle noted, for example, that female fitness models used to tell him their upper bodies were getting leaner while their lower bodies seemed to be getting fatter.   At first he dismissed this, but his research led him to believe there may be something to this claim.

Lyle proceeds to give a solution to the problem: a specific exercise/supplement protocol designed to first mobilize, then oxidize stubborn fat. What he says makes perfect sense, and he backs up his statements with research.

Now, let me explain something: this is not a book for those who have significant weight to lose.  It is a resource for those who are already fairly lean and need some help getting rid of the before-mentioned problem areas.

Just click here if you'd like to learn more about The Stubborn Fat Solution.

Big Back Lifting Grips Review

I've had the chance to try out Big Back Lifting Grips, so it's time for a review.

Before I start, I'll tell you I usually just prefer using gym chalk  for my grip when I train--I'm kind of old school that way.  But here's the problem--a lot of gyms won't allow you to use it (and sometimes we have to train at whatever gym is available). 

Big Back Lifting Grips are great for this kind of situation.  I've trained with them a few times and they work very well.  I keep a set in my bag in case I want a little help getting a firm grip for something like romanian deadlift.  I've found they are also good for some pushing movements, like bench press.


Here's the website if you are interested in this product:
http://www.bigbackgrips.com/

In case you are wondering, I was not paid for this review. 

Funny Gym Ads

Here are a couple of funny gym advertisements.

How to Lose Stomach Fat

Want to know how to lose stomach fat?

I'll give you some pointers, but let's cover a few basics:

Men especially tend to store fat around the abdominal area.  But there are actually two types of fat: visceral and subcutaneous. 

Visceral fat is internal fat.  It is particularly dangerous because it is fat stored around the internal organs.  Visceral fat is linked to several health problems, such as heart disease, stroke, and hypertension.

Subcutaneous fat is stored underneath the skin.  It doesn't encroach upon the internal organs, but it tends to be more visible.

Both types of fat cause our waistlines to expand.  And the solution to losing both is the same: achieving a negative calorie balance through diet and exercise.  The stomach fat will eventually go away as your body fat level decreases.

Please remember this: ab machines and magic bullet pills are not the solution.  Abdominal exercises, while important, just don't burn that many calories.  Most of the "fat burning" supplements you see advertised are simply a waste of money. 

If you are interested in learning how to lose stomach fat I'd recommend Mike Geary's Truth About Abs.  It is my #1 selling fat loss product here at Strongandfit.net.

World's Fattest Man, Manuel Uribe

Manuel Uribe is called the "world's fattest man" because he is one of the heaviest people ever recorded.  He reached his highest weight of over 1,200 lb a few years ago.  He has since lost over 400 lb by following the zone diet. 

It seems these super obese cases are caused by a "perfect storm" of three factors:

1. Some unfavorable genetics.
2. Weight gain to the point of being bedridden.
3. An enabler--a person (or group of people) who keep delivering thousands of calories bedside.

Note: You can check out my review of 24/7 Fat Loss if you are interested in a good program for burning fat.

David Smith: Formerly 650lb

I'm sure many of you are familiar with the story of David Smith, one of the most remarkable weight loss stories I've ever seen.  He initially weighed 650 lb, but lost over 400 of it. Here's a video clip:




There are a couple of things in particular that impress me about his story:

First and foremost, he did this without any type of weight loss surgery. His trainer had him eating six small meals a day (kind of like the Truth About Abs program) and took him through and exercise program.

I was also amazed (but not surprised) by the lose skin he had to deal with:

He needed surgery to remove the excess skin.

Anyway, this is one of the most remarkable transformations I've ever seen.

Fat Loss Programs: Comparison and Ranking

I’ve already compared the bodybuilding programs in a previous article.

Now I’d like to compare and rank the fat loss/weight loss programs I promote on my blog.

Before I start, let me say that I think all of these programs will “work” if you apply yourself. They are all based on achieving a negative calorie balance (burning more calories than you consume) through diet and exercise.

#1 Joel Marion and Craig Ballantyne's 24/7 Fat Loss

I think Marion and Ballantyne have put together the most effective fat loss program out there.   This one is the current gold standard as far as I'm concerned. 

The diet combines a manipulation of macronutrients (fats and carbohydrates) and a manipulation of your calories (cheat day, intermittent fasting, etc) to help you get the most out of all those carefully planned meals in terms of fat burning.

The workouts are equally impressive: they combine metabolic resistance training with interval training so you'll burn the maximum amount of calories while you train and after you have left the gym (yes, it is possible if you know what you are doing). 


You can read my 24/Fat Loss Review for more details.

#2. Vince Delmonte’s Your Six Pack Quest

Vince’s muscle building program wasn’t necessarily my “winner” when I compared the bodybuilding programs. But I think his fat loss program has several nice features:

*The video content (both motivational videos and workout videos) is a really nice touch that most other programs don’t have.

*This program has, in my opinion, the most balanced view on cardiovascular exercise. Other programs (like Truth About Abs) completely dismiss steady state cardio (like using a stationary bike) and only emphasize interval training (sprints, etc). Vince talks about the uses of both.

*Vince’s approach includes both basic and advanced approaches. One of the advanced techniques he mentions, for example, is fasted cardio. This works—I know this from experience. This program can take you from losing the initial flab all the way to getting you to the super-lean stage.

You can read my original review here:
Vince Delmonte's Your Six Pack Quest Review



#2. Mike Geary’s Truth About Abs

This is, by far, my best selling fat loss program. While it isn’t my personal “favorite,” there’s still much to like:

*The basic package only cost about forty bucks, making it very cost effective.

*The program dispels many of the myths about getting sick pack abs. Mike has done a great service by providing this no-hype program.

*It is a great starting place for those who want to lose weight and start getting lean.

You can read my review here:
Truth About Abs Review

NOTE:  I'd recommend Flavia Del Monte's Full-Body-Licious for WOMEN

Training Journal: 3XM and Jet Lag

I've just finished the second cycle of Triple Threat Muscle, Phase 2.  As usual, I tweaked the program just a little bit.

This was a hard workout.  Workout #4 on phase 2 is hard anyway, but jet lag made it really difficult.  Last night I went to sleep at 9:00 p.m., woke up around midnight,  went to sleep again around 3:00 a.m., then woke up around 7:30 a.m.

Needless to say, I didn't quite feel 100%.  I was a nauseated, sweaty mess for about half of the training session.  By the last few sets I decided just to give up completely on the 60 second rest periods--I knew I'd be doing well just to finish.

But I did finish, and I hope this workout sent a clear wake-up call to my body.  As usual, I feel much better after a cool shower and some rest.