Ripfire Review

NOTE: This is my independentreview of RipFire.  I do not sell or distribute this product.  Please do not email me asking me to cancel your order--you did not buy this product from me.  

I've just seen an ad for another supplement--someone else jumping on the Nitric Oxide bandwagon: this one is called RipFire (the latest product is called XCELERATE).

There's not much need for me to go into detail with this review because I've already explained what I think of "nitric oxide boosters" (I've provided a link below, but here is the short version: I haven't found any solid research to back up "nitric oxide boosters").*

This is pretty much same song, different verse, including a "free trial offer."  The "free trial offer" requires your credit card information.   Look carefully at the terms and conditions:

Take the RipFire Challenge, and we'll send you an absolutely FREE trial supply of RipFire XCELERATE. Just pay $3.95 for S&P. You have 14 days to try the product. If you like RipFire, do nothing - and we'll send you a full supply of RipFire every 60 days for the discounted price of only $99.95 + $3.95 s/h per shipment. If for any reason you don't like how RipFire gets you big and ripped, call us toll-free at (877) 416-9191 during your trial period and cancel home delivery. The FREE bottle is yours to keep.

If you don't opt out you'll be charged 99 bucks every two months (plus shipping and handling). 


Alternatives:

If you are a beginner or "hardgainer" (skinny guy) I'd recommend a decent training and nutrition program like Muscle Gaining Secrets.  If you prefer a program with video content you could get No-Nonsense Muscle Building ( this program is slightly more expensive if you get the full package).  You can read my comparison of these two programs if you are interested.

If you are interested in fat loss--getting "ripped," I'd recommend 24/7 Fat Loss.

If you are a more intermediate/advanced trainee I'd recommend Triple Threat Muscle. 


Knowledge is power.  Spend your money wisely!



You can read my review of two of these before-mentioned programs here:

Muscle Gaining Secrets Review

No Nonsense Muscle Building Review

24/7 Fat Loss Review

Triple Threat Muscle Review

*You can see my latest review of "nitric oxide boosters" here:

Nitric Oxide Booster Review

"Fat Burning" Pills and Affiliate Offers

Hey guys,

I thought I'd let you in on some stuff that goes on "behind the scenes" here at Strongandfit.net.

This blog is still not one of the "top" fitness blogs out there, but I've been blessed with increased traffic, etc.  With this "success" has come more attention from marketers.

Recently I was emailed with an offer to promote a particular diet/fat burning supplement.  My commission would be 25-50% per sale.  I already had a feeling I'd be turning them down, but I checked out the website just out of curiosity.  As I expected, I was completely unimpressed with the ingredients of the said supplement--very typical of the garbage I see marketed in the name of fitness.
 
Just to be clear, I do make money with this blog.   It's one of the many reasons I have enjoyed it so much.  But I only promote stuff I believe to be worthwhile, which is why most of my money/promotion involves diet and training programs (not magic bullets or gimmicks).  I'd recommend something like Mike Geary's Truth About Abs if you are really serious about getting rid of fat.

Creatine-Ethyl-Ester and Kre-Alkalyn (Review)

I've seen a lot of hype regarding Kre-Alkalyn and Creatine-Ethyl-Ester (CEE).

Let me give you a quick history lesson before I get into the research.  Creatine Monohydrate  hit the market back in the 90's.  I believe EAS was the first company to mass market this new supplement (it was called Phosphagen).  It was quite expensive at first, but people couldn't get enough of it.  Creatine eventually became more widely available and the price dropped. 

But "new and improved" creatine formulas were soon to follow: supplements promising improved delivery, etc. 

Now to CEE and Kre-Alkalyn.   The product manufacturers often claim "regular" creatine monohydrate rapidly degrades in digestion, making it useless. I find this to be complete nonsense--creatine monohydrate has been backed by multiple studies.  How could it work if it rapidly degrades as some of these supplement ads claim?

Here's some research you might find interesting:

Numerous creatine formulations have been developed primarily to maximize creatine absorption. Creatine ethyl ester is alleged to increase creatine bio-availability. This study examined how a seven-week supplementation regimen combined with resistance training affected body composition, muscle mass, muscle strength and power, serum and muscle creatine levels, and serum creatinine levels in 30 non-resistance-trained males. In a double-blind manner, participants were randomly assigned to a maltodextrose placebo (PLA), creatine monohydrate (CRT), or creatine ethyl ester (CEE) group. The supplements were orally ingested at a dose of 0.30 g/kg fat-free body mass (approximately 20 g/day) for five days followed by ingestion at 0.075 g/kg fat free mass (approximately 5 g/day) for 42 days. Results showed significantly higher serum creatine concentrations in PLA (p = 0.007) and CRT (p = 0.005) compared to CEE. Serum creatinine was greater in CEE compared to the PLA (p = 0.001) and CRT (p = 0.001) and increased at days 6, 27, and 48. Total muscle creatine content was significantly higher in CRT (p = 0.026) and CEE (p = 0.041) compared to PLA, with no differences between CRT and CEE. Significant changes over time were observed for body composition, body water, muscle strength and power variables, but no significant differences were observed between groups. In conclusion, when compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power. Therefore, the improvements in these variables can most likely be attributed to the training protocol itself, rather than the supplementation regimen.

Quoted from the Journal of the International Society of Sports Nutrition (emphasis mine), The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels

So CEE was actually found to be less effective than creatine monohydrate.  

Here's another study:

There are a number of forms of creatine available that attempt to improve the solubility and permeability, with the anticipation this will result in an improved pharmacokinetic profile and ultimately an enhanced ergogenic response. Previous research has shown that the different salt forms can improve solubility resulting in slightly altered pharmacokinetic profiles, however specific data exploring the conversion of esterified derivatives to creatine is lacking. The purpose of this study was to examine the assertion that creatine ethyl ester undergoes enzymatic conversion to creatine in human tissues. The in vitro response of creatine ethyl ester to incubation in human plasma was examined by H-NMR analysis. Lyophilized human plasma was reconstituted in D₂O and phosphate-buffered saline and 1.5 mg of the analyte was added. Following incubation at 37°C for 4h and subsequent protein precipitation, the supernatant was analyzed by NMR, utilizing the diagnostic chemical shift of the methylene signal to determine the species present in solution, i.e. creatine ethyl ester, creatine, or creatinine. Both creatine and creatinine were run in parallel as control experiments and each assay was run in triplicate. As expected both creatine and creatinine remained unchanged. However, conversion of creatine ethyl ester to creatine by the esterases in human plasma was not observed to any detectable extent and the only species detected after the incubation period was creatinine. While not a definitive characterization of the in vivo behavior, these results strongly warrant a complete in vivo pharmacokinetic analysis of creatine ethyl ester since it appears these "pro-nutrients" may actually provide large exogenous sources of pharmacologically inactive creatinine rather than ergogenic creatine. 

From the International Journal of Sports Medicine (emphasis mine), Qualitiative In vitro NMR Analysis of Creatine Ehtyl Ester Pronutrient in Human Plasma.

Same song different verse.

Now let's look at Kre-Alkalyn. 

The problem with this supplement is the lack of independent research.  A Dr. Tallon presented a study to the International Society of Sports Nutrition (ISSN) a few years ago.  This was the punchline:

In contrast to the claims of All American Pharmaceutical and Natural Foods Corp., the rate of creatinine formation from CM was found to be less than 1% of the initial dose, demonstrating that CM is extremely stable under acidic conditions that replicate those of the stomach. This study also showed that KA supplementation actually resulted in 35% greater conversion of creatine to creatinine than CM. In conclusion the conversion of creatine to creatinine is not a limitation in the delivery of creatine from CM and KA is less stable than CM in the acid conditions of the stomach.

Apparently All-American Pharmaceuticals and Natural Foods Corp. filed suite against Dr Tallon.  They claimed Tallon's research was tainted because he was working on another creatine product (if I understand things correctly, Tallon claims he was interested in using kre-alkalyn in his formula but found it to be ineffective). 

Tallon lost because he never responded to the suit.  The above study was pulled from the ISSN website/publications, etc.

There was another study conducted by Royal Knight, Inc.  They tested Kre-Alkalyn degradation in two laboratories under various pH levels and concluded it was "generally stable under physiological temperature, in a wide range of pHs."

Were does that leave us?  I would be interested in seeing more independent research on Kre-Alkalyn (but I'm not holding my breath).

Both studies actually showed Kre-Alkalyn was stable enough to be used as a supplement (even Tallon's). But so far no research has shown it to be more effective than regular creatine monohydrate.     Some of the guys on the forums swear by it, but I'm still just not convinced--I rarely spend money on supplements based on anecdotal evidence.


My Recommendation/Opinion:

So far I'm underwhelmed by any "buffered creatine" formula.  It seems they are trying to fix something that isn't broken. 

I'm sticking with plain 'ole micronized creatine powder (I'm partial to Prolab's product, but any reputable brand would do).

Supplements, Nausea, and Brainwashing

Money Down the Drain

I try to browse bodybuilding forums every once in a while to see what people are talking about and to help answer questions.

One question really struck me as I was browsing through a popular forum.  Some guy was trying to put on muscle, so he spent some of his hard-earned money on a few popular supplements.  Apparently one of these before-mentioned supplements didn't agree with him.  Here was is question:

"Is it normal to feel nauseated after taking (insert supplement name)?"

I was even more shocked at some of the idiotic responses.  One equally clueless forum member told him to just deal with the nausea and keep taking it.


Why in the world would anyone even think about taking something that nauseates him?  It's simple--he's been brainwashed into thinking that this supplement will give him some kind of significant "edge" in his training (forget the fact that if he hurls he'll be losing any muscle-building nutrients he may have actually ingested). 

The truth is he could probably throw out half the stuff he was taking an not notice any difference in his training.  But such is the industry, preying on naive consumers.

SHAPE4MULA4

Shape magazine and iamplify have produced a new video series that's especially for women: SHAPE4MULA4

You can click here to check it out (and see samples of the videos).

Jack LaLanne: "The Early Death"

I mentioned Jack LaLanne's death a couple of posts ago. Much of his pioneering work happened before my time, so I'm going back and checking out some of his videos on youtube. Here's a video where he describes his father's untimely death (his father died at age 50). You have to love Jack's enthusiasm for fitness.

Get Toned

Women often say something like this when talking about their fitness goals:

"I don't want to get big, I just want to get toned."

I want to discuss the goal to "get toned" and how you can go about it.

First and foremost, we need to clarify something:  muscle tone is actually a medical term.  It refers to the constant state of tension of the muscles in a healthy/normal individual.  You already have normal muscle tone unless you have some type of medical condition (such as a nueromuscular disease).  A muscle does not get more "toned" through training--it gets bigger, stronger, or (normally) a combination of the two.

Having said all this, I understand what trainees mean when they talk about "toning" as their goal:  they are referring to looking leaner and "firmer" without being overly muscular.

So how do you do this?  First and foremost, I'd recommend the same basic weight training exercises that men do.  Let me explain a few more things before you panic with visions of the she-hulk.

Generally speaking, women just don't get that big from weight training.  One reason has to do with muscle fibers.  Women tend to have a higher ration of slow-twitch (endurance) fibers, which have less potential for getting bigger.  Secondly (more importantly), women just don't have the hormonal make-up to get as big as their male counterparts.  Men, for example, have 15x the amount of testosterone women have. 

Let me show you a picture.  Here's a shot from the Truth About Abs E-book--a woman doing barbell squats: 

See any huge muscles or veins?  Nope--she's a natural (steroid-free) female trainee who is training hard enough to see real results.

Next I would recommend some form of cardiovascular training.  There's quite a debate on the use of steady-state (treadmills, etc) cardio versus interval training.  The program I'm going to recommend tends to prescribe interval training.

Last (but definitely not least), you have to get your diet in order.  The "toned" look comes from having relatively low body fat levels, which requires a calorie deficit.  You'll need to have a balance of lean protein, complex carbohydrates and healthy fats.  There's simply no "magic bullet" or diet pill you can take to change the basic calorie-in vs calorie-out equation. 

Let's summarize:

The "toned" look comes from low body fat and well-developed muscles.  It can be achieved through the correct combination of diet and training.

I would recommend Mike Geary's Truth About Abs if you are looking for a practical guide to achieving this look.  This has been my #1-selling product so far on this blog.  You can read my review of this product here:

Truth About Abs Review

Jack LaLanne, Dead at 96 (RIP)

Legendary fitness guru Jack LaLanne has passed away. He was 96 years old:

Training Journal, January 22

Time for me to write another quick training journal.  I'm still doing phase 3 of Muscle Gaining Secrets and enjoying it.  As mentioned, I've tweaked it just a little.  I haven't done full body workouts like this in a long time, but this way of training makes a lot of sense to me.

It's funny--my fellow gym patrons are always surprised that I'm finished working out so quickly.  But that's nothing really new.  I never have believed in spending all afternoon in the gym. 

Overall I'm feeling great--feeling strong and healthy. 

Note--you can read my original review of this program here:
Muscle Gaining Secrets Review

Dumbbell Step Up

Here's a really nice training/instructional video for the Dumbbell Step Up. 

Here he's using a weight bench, but many gyms have steps or small platforms specifically for this type of training. I have to admit--I don't do nearly enough one-legged training.  It's a great way to train the leg muscles effectively without having to use as much weight. It also adds variety and helps build functional strength.

300 Workout Plan

As I've mentioned before, I get a decent amount of traffic for people looking up the 300 workout (what the actors used in the movie).

A lot of crummy, spammy websites/blogs even claim the actors' incredible lean physiques came from acai berry supplements (please).

I've mentioned this before, but I'll repeat it:

The 300 actors trained for hours a day: 1.5 to 2 hours of intensive workout routines, followed by 4-6 hours of combat training.  They were given just enough calories/food to recover--no more.

This just isn't practical for most of us--not unless you can quit your day job and train all day.

Here's my recommendation if you want a "gladiator" physique:

1. Get ready to follow a strict diet.

2. Try a program like Triple Threat Muscle if you are at least an intermediate level trainee.

You can check out my original 300 Workout post for more information.

Carb Cycling and Fat Loss

I've been meaning to write about carb cycling for some time, and a new product has come out explaining how to cycle your carb intake for the greatest fat loss.  This product is called Carb Cycling for Trainers.   

This e-book/manual would be my program of choice for someone who wants to learn about carb cycling--what better way to learn than from manual designed for trainers?  Let Shelby Starnes and Christ McCombs teach you this important fat loss technique. 

Ab Circle Pro Review (Video)

Here's the Consumer Reports video review of the Ab Circle Pro.  Their conclusions:
1. The Ab Circle Pro burns about the same number of calories as brisk walking. 

2. You'd most likely lose just as much weight by following the diet and exercise guide--even if you never use the actual machine. 



If you are really trying to get a flat stomach I'd recommend a comprehensive diet and exercise program like Mike Geary's Truth About Abs.

Vince Delmonte Scam

People often come to my website to find out if a certain product or program is a scam. I’ve learned something the hard way: there are a lot of bogus products out there—especially when it comes to supplements. But Vince Delmonte’s programs are the real deal--they are legitimate training programs.

Now, please allow me to go on a familiar rant (apologies to my regular readers who have heard this before). A lot of guys will spend hundreds of dollars a year on supplements, but they won’t invest a little money in learning how to train. This is completely backwards, but it’s how the fitness industry has brainwashed many young trainees.

I was once one of these naïve consumers who bought the “latest breakthrough” supplement, thinking it would make a difference. No more. That’s why I don’t promote many supplements on this blog—I don’t think most of them are worth your money.

Training programs, on the other hand, are a different story. I believe them to have value, so I have no problem promoting them. I began promoting Vince Delmonte’s programs a couple of years ago and I don’t regret it. Example: I’ve run across testimonials, like this guy who put on 30 lb. of muscle in 5 months.

These programs come with a legitimate money-back guarantee. I know this because it is reflected in my sales/refund records. Refund requests are fairly rare, but they are always honored by clickbank.

Vince Delmonte’s muscle building program has been one of my best-selling products on this blog. You can see my review here:
No-Nonsense Muscle Building Review

I haven’t sold as many copies of his fat loss program, but it’s one of the best I have reviewed:
Your Six Pack Quest Review

I was wondering when he’d finally come up with a more advanced muscle-building program. He did, and you can read my review of it here:
21 Day Fast Mass Building Review

You can email me with any questions about these programs.

AB-Doer Twist: Review; Opinion

My opinion/review of the ABDoer Twist

Background/Research:

Apparently the first AB-Doer model came out about a decade ago and took the infomercial world by storm.  The American Council on Fitness did some research on it and reached this conclusion:

The results of this study support ACE’s long-time opinion that it is not necessary to spend upward of $150 on a piece of exercise equipment to strengthen abs. ACE recommends that if a consumer is going to invest in a piece of equipment, make it a high-quality exercise ball, which retails at approximately $30, depending on size. Also, to flatten your stomach, ACE recommends an effective weight-loss program that requires proper nutrition and appropriate exercise. Over time, one must expend more calories than one consumes.

Recently ACE sponsored a study revealing the best and worst methods for abdominal exercises. Overall, the top three abdominal exercises were bicycle maneuver, captain’s chair and crunch on exercise ball.

Quoted from the American Council of Fitness (emphasis mine).*

Ten years later, the AB-Doer Twist is "all new, totally redesigned."  The new model cost $199.

My Recommendation/Opinion:

Now, let me tell you my review policy for Strongandfit.net.  I simply ask myself this question when it comes to fitness products (including supplements):  "Would I recommend this to a friend or family member?"  In the case of the AB-Doer Twist, the answer is no.  Here's why:

Even if the new design has somehow improved the product, one thing hasn't changed: there are much less expensive equipment options out there for abdominal training (as the ACE study mentioned).

I would also not recommend abdominal exercises as the primary strategy for flattening your stomach or fitness in general.  Visible abdominal muscles have very little to do with how many sit-ups, crunches, or ab exercises you do.  A comprehensive fat loss strategy is what you need for a flat stomach or visible abs (once again, agreeing with the ACE study).

NOTE:

If you are looking for a program to lose stomach fat I'd recommend Joel Marion and Craig Ballantyne's 24/7 Fat Loss.  This is a well-designed diet and exercise program and I think you'd find it to be very effective.

New Years Training (Training Journal)

This was my first week to get three full training sessions in. I feel like I'm really starting to get back in shape after that one month layoff.  As I mentioned, I'm following the Muscle Gaining Secrets workout.   The particular phase I'm on is based more on a 5x5 routine. 

I'm enjoying it because I don't have to spend all day in the gym to get a good workout.  I think I'll do this phase for about another month.  Next phase is "micro periodization," which I've never tried before.

Mountain Climber Exercise

Here's a video on how to do the mountain climber exercise. As you can see, you can do this at home with no equipment.

21 Day Fast Mass Building Review (Vince Delmonte; Lee Hayward)

A Review of the 21 Day Fast Mass Building Program (Vince Delmonte and Lee Hayward).

It’s time for me to review Vince Delmonte’s latest program. Before I do, let me tell you a little about the authors/creators.

Vince Delmonte is a former 150lb long distance runner who transformed his physique into a 190lb Canadian fitness model champion. He is the creator of No-Nonsense Muscle Building, which has been my #1 selling bodybuilding program on this blog (note: this is the program I’d recommend if you are still a beginner).

Vince Delmonte

Lee Hayward started training with weights in 1990. He was immediately hooked and started training for bodybuilding competitions. One problem he faced was a vicious cycle of getting too chubby, then having to cut too much weight for competitions. 21 Day Fast Mass Building is based on what he learned through trial and error.

Now let’s talk about what you get with the program:

Part 1: 21 Day Fast Mass Building Manual—this e-book gives you some background information and explains the basic, overall premise of the program. It’s well-written and has some pretty fascinating studies/research to back up the author’s points (a little later I’ll fill you in on how the program works).

Part 2: The 21-Day Muscle Power Nutrition Plans—this is important because nutrition/diet are absolutely crucial for making this work.

Part 3-5: The DVD’s
Part 3: The 21-Day Fitness Model Physique 4-Hour Workout DVD
Part 4: The 21-Day Muscle Model Physique 4-Hour Workout DVD
Part 5: The 21-Day Hardcore Bodybuilder Physique 2-Hour Workout DVD

Videos are, in my opinion, one of the things that always stand out with anything Vince Delmonte does.  This program is loaded with them--around 12 hours of footage.  It’s always motivating to watch them and feel like you are right there in the gym with them.

Part 6: The Printable Workout Sheets and Training Log—as the name implies, these sheets just allow you to print something out so you can journal your progress.

Part 7: Flip On The Anabolic Switch Supplement Rituals—this is the prescribed supplementation plan. It’s my least favorite part of the program (more on that later).

Part 8: The Test Groups Secrets Audio Interrogation—an interview with trainees who have gone through the program.

Part 9: Pre-Program Quick Start Check List—a quick guide to what you’ll need to get started.

Part 10: The Exercise Description Guide—pretty self-explanatory. You probably already know most of the exercises (or could just look them up on youtube), but it’s also nice to have an offline guide.

How 21 Day Fast Mass Building Works:

Here’s the basic premise behind the program: our body quickly adapts to whatever we do—training and nutrition.

We tend to lose the most fat, for example, in the first few weeks of dieting. The body then adjusts and the fat loss slows down.

The same is true for gaining muscle after a calorie restriction—hormones are primed to build muscle for a short period of time, but then the body eventually adjusts. After that you are more likely to put on fat.

This program is designed to take advantage of this by cycling your training and (more importantly nutrition). You’ll go on a calorie-restricted diet for a set period of time, followed by a positive calorie balance.

Is this premise sound? Yes. These e-books are well researched, and I’ve experienced similar results when dieting.  Bodybuilders have been using these principles for years to get lean for competition and to add muscle in the "off season." 

One Thing I Didn’t Like:

I am a minimalist when it comes to supplements: creatine monohydrate, protein powder, fish oil, and a (generic) multivitamin are about all I ever use.  The Flip On The Anabolic Switch Supplement Rituals recommends some things I just don’t believe in (BCAA’s, Glutamine, etc). I would advise you to stick to the very basics on supplements and don’t worry with the “supplement rituals.”

Is this program right for you? Here are two questions that will help:

1. Do you already have a few years of training under your belt? I don’t think this is a program for beginners—it is more of an intermediate/advanced program.  If you are still a beginner I'd recommend No Nonsense Muscle Building.

2. Are you willing to commit to both the diet and training as prescribed in the manuals? It is doable, but it will require a complete commitment on your part. Don’t bother if you are just hoping to do a few more sets of curls and drink an extra protein shake. This is a complete program, so it requires your commitment to plan and implement it.

If you can answer “yes” to the above questions then 21 Day Fast Mass Building is definitely worth a try. Just click here to check it out.

Please use my links if my review has helped you. You’ll be supporting and honest voice in the fitness industry.

21 Day Fast Mass Building--Anabolic Amplifier Effect

Here's Vince Delmonte explaining the "anabolic amplifier" effect.  This is one of the key concepts in 21 Day Fast Mass Building.

I'll be writing a review of this program soon, but so far I'm impressed with what I'm reading.  



You can learn more about this program by CLICKING HERE.

L-Tyrosine Supplement Pre Workout

I've mentioned that plain 'ole caffeine makes a great pre workout supplement. 

But there's another one I forgot to tell you about.  I use it fairly regularly, and I was reminded about it while browsing through the Muscle Gaining Secrets supplement report.

I'm talking about L-Tyrosine.  This amino acid is a precursor to certain hormones, and more important to this discussion, neurotransmitters.  It isn't expensive, and I've seen it recommended by several guys that know what they are talking about.

The recommended dosage I usually see is 2-3 grams prior to training (yes, grams=1,000 milligrams--good thing it isn't expensive).  Take it with some caffeine and you're bound to get a good "boost."

I usually use NOW L-Tyrosine, but any reputable brand will do. 

Proprietary Blend

Shop around for nutritional/bodybuilding supplements and you're bound to run across this term: proprietary blend. 

What does it mean?

It basically means you don't know how much of any listed ingredient is actually in the "blend." 

Supplement companies are allowed to put "proprietary blend" on labels to prevent copying of their unique formula.

But this term can also be used to hide the fact that very little of said ingredients are actually in the supplement.  A long list of ingredients can be used in an attempt to impress the customer (insiders call this "label decoration"). 

My advice:  I don't spend my money on any supplement with "proprietary blend" on the label.  I want to know exactly what's in anything I consume.  I'd advise you to do the same.

Note: Muscle Gaining Secrets (by Jason Ferrruggia) includes an eye-opening report on supplements.  

3 Day Split

I'd like to talk a little bit about 3 day splits.  Just in case you are unfamiliar with training terminology, a "split" refers to how many days per week you work out.  As the name implies, a three-day split means you are training only three times a week. 

A lot of people look surprised when I tell them I only train three days a week.  I guess they assume you have to spend almost every day in the gym to build muscle--one of those prevalent bodybuilding myths. The truth is many natural trainees would benefit from cutting back on the time they spend in the gym.

I've been training on this kind of schedule for over twenty years now.  Let me tell you some of the major benefits from my perspective:

*Time:  I love to train.  Having said that, I'm not interested in seeing how many hours/days I can spend in the gym.  I want to spend enough time in there to get big and strong, but no more.  An extra day (or days) in the gym usually serves no purpose other than to make me feel burned out.

*Focus: This kind of training keeps me focused on the "big," compound movements (squat, deadlift, etc).  Get strong in these lifts and you'll end up putting on muscle.

*Energy for Other Athletic Endeavors:  Hopefully you'll explore other types of physical activity, like martial arts, volleyball, softball, and the list goes on.  This is not easy to do if you are trying to go to the gym five times a week, but a three-day split leaves the other days to use those muscles you've been building.

*Flexibility: You probably have a lot of other stuff to do besides train (work, studies, etc).  The more workouts per week, the more difficult it's going to be to make adjustments when life happens.  But fewer gym sessions have the opposite effect--it's made it much easier for me to integrate training in my life.

These are just a few of the advantages I can think of, and it's one of the reasons I really like Jason Ferruggia's training programs--he tends to design them around training three times per week.  You can check out my reviews of his programs below:

Muscle Gaining Secrets

Muscle Gaining Secrets Review (a basic/intermediate muscle building program)

Triple Threat Muscle Review (an intermediate/advanced program for building functional strength and endurance)

Minimalist Training Review (a manual of simple but brutal training routines)

Whole Body Vibration (WBV)

Whole Body Vibration (WBV) is one of the more recent exercise trends.  The fitness industry has jumped on the bandwagon and created several at-home versions of these vibrating platforms.  Unfortunately, these machines are often advertised as replacements for more traditional ways of training (such as lifting weights, running, etc). 

Here's the truth about Whole Body Vibration (WBV).  It may benefit those who are elderly, injured or  otherwise unable to do conventional exercising (though more research is needed).  It may have other applications (post workout, etc).  But touting it as a replacement for the gym is misleading:

. . .WBVT may represent a mild form of exercise for the cardiovascular system. However, owing to the relatively low level of stimulation, it is unlikely that an athletic population could benefit from such a training stimulus if the aim is to improve cardiovascular performance.  However, the extensive literature on the dangerous effects of WBV on the spine (for a review, see Cardinale and Pope) suggests that more, well controlled, long term intervention studies are needed before WBVT can be prescribed for patients with low back pain. . . .

On the other hand, sedentary, injured, and elderly people with impaired muscle activation capabilities may benefit from currently available WBVT applications. . . .

The latest results support our idea that the current technology/methods of use of WBVT (standing on a vibrating plate with low force generation in the lower limbs) are unlikely to produce significant improvements in performance in well trained athletes and physically active young subjects, and, even if they do, conventional resistance exercise should still be superior.

Quoted from Biology-online.org: Whole body vibration exercises: are vibrations good for you?


Conclusion:

Whole body vibration seems to have potential applications, but it is not a replacement for conventional exercise.  I would not recommend investing in one of these machines for those who are able to do regular exercise.  I'd recommend investing in a diet a well-designed program like Mike Geary's Truth About Abs if you are interested in transforming your physique.

You can read my review of his program here:
Truth About Abs Review

Green Tea and Weight Loss

Green tea extract (or green tea extract) is often touted as a weight loss or "fat burning" supplement.  Is it worthwhile?   I get conflicting reports from the research.

One Taiwanese study showed no benefit to green tea extract:

AIMS: To examine the effect of green tea extract (GTE) on obese women and to explore the relationship between GTE and obesity-related hormone peptides. METHODS: A randomized, double-blind, placebo- controlled clinical trial was conducted from July 2006 to June 2007 in Taipei Hospital, Taiwan. Seventy-eight of 100 obese women aged between 16 and 60 years with BMI>27 kg/m(2) and who had not received any other weight control maneuvers within the last 3 months completed this study. . . . . . .

CONCLUSIONS: This study showed no statistical difference in % reduction in BW, BMI and WC between the GTE and placebo groups after 12 weeks of treatment. The intake of GTE (491 mg catechins containing 302 mg EGCG) for 12 weeks is considered safe as shown by the results.

Excerpt from: Effect of green tea extract on obese women: a randomized, double-blind, placebo-controlled clinical trial.

But a study from Birmingham, UK sounds more promising:

Background: Green tea consumption is reportedly associated with various health-promoting properties. For example, it has been shown to promote fat oxidation in humans at rest and to prevent obesity and improve insulin sensitivity in mice. Objective: We investigated the effects of acute ingestion of green tea extract (GTE) on glucose tolerance and fat oxidation during moderate-intensity exercise in humans. . . .

 Conclusions: Acute GTE ingestion can increase fat oxidation during moderate-intensity exercise and can improve insulin sensitivity and glucose tolerance in healthy young men.

Excerpt from: Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans 

Where does this leave us?

Well, green tea extract may help with fat oxidation and insulin sensitivity. It isn’t too expensive (if you buy the right brand), and it is a good source of antioxidants. In other words, it may be worth a try if you are implementing a diet and exercise program. PrimaForce Lean Green looks like a pretty good deal (I’ve had good experiences with that brand), but you can shop around. Or you may just want to buy some green tea--take it the old fashioned way.

Reminder: Fat loss happens because you have created a calorie deficit--not because you choose to use a particular supplement.   You'll need to be following a good program in order to lose fat.  I'd recommend 24/7 Fat Loss (by Joel Marion and Craig Ballantyne).  You can read my review if you are interested:

Truth About Abs Review

Running Prevents Long Term Weight Gain

A guest post by Matthew Denos, PhD

Both men and women in western countries have the tendency to gain weight as they age. Age-induced weight gain is a fact we are all familiar with. It doesn’t take more than a glimpse at our parents wedding photo album or a look at the pictures of our high school graduation dance to remind us of this common reality.

People usually gain weight in various stages of their life. Professor Levitsky from Cornell found that freshmen gain an average of 4.2 pounds during their first semester on campus as a result of the all-you-can-eat dining facilities and the increased late snacks that are typically consumed by this age group [1].

Another study, published in a 2009 issue of the journal of Obesity, shows that people who get married or move in with a partner become heavier. In fact, couples face double the chances of becoming obese than singles [2].

And after a child is born, the pregnancy-gained pounds become a permanent problem for many moms.
At grandparent age, the sedentary lifestyle, usually a result of poor musculoskeletal health, increases our chances of gaining weight even more. Mobility disorders facing older people, such as osteoarthritis, have been shown to increase the risk of gaining weight [3].

Running, or jogging, is the most common type of exercise. It is safe, affordable and can be enjoyed almost anywhere. However, when it comes to weight loss, it is often dieting—not exercise—the best treatment recommended by experts. Running has always been suggested as a complement to dieting with the purpose of inducing weight loss. But can running without dieting cause weight loss? Better yet, can habitual running alone protect against the seemingly inevitable age-related weight gain?

Can Running Without Dieting Lead to Weight Loss?

Real life experiences as well as several clinical trials show that when people who lead a physically inactive lifestyle start to exercise, they lose weight and body fat. Conversely, when active individuals stop exercising, they gain weight. There is actually a direct relationship between the intensity of exercise and weight loss.

A 2006 Berkeley study examined three groups of people; people who gave up their regular running habit, either partially or totally; sedentary people who began running; and people who continued their sedentary lifestyle. No particular emphasis was given in the diet aspect of the participants’ life.
At the 7-year follow up, those who had quit running exhibited a significant increase in body weight, BMI, and waist circumference—an index of central adiposity. This increase was proportional to the decrease in their running distance. For example, at 7 years, those who reduced their weekly distances by 20 miles saw a greater increase in body weight and central adiposity than those who reduced their running only by 10 miles. In women, bra cup size increased in proportion to the decreases in running distance.

On the other hand, the sedentary group of people who started running up to 14 miles per week, experienced significant weight loss. The weight loss and waist circumference reduction were proportionate to the increases in running distance. Moreover, in the 7-year course they gained significantly lower weight than those who remained sedentary.

Other studies, involving 40,000 women runners, have confirmed these results, showing an inverse correlation between miles run per week and BMI, waist circumference and bra cup size [4].
These findings are particularly important because they show that running has direct effects on body weight, independently of dietary interventions.

Can Running Attenuate Age-Related Weight Gain?

Body weight generally increases as we age. Of course, vigorous exercise like running has the potential to produce great weight loss. An interesting question is, what is the long-term effect of running on weight gain? Can it prevent age-related weight gain?

In a rather unique study that lasted for 7 consecutive years, the participants were stratified into 3 groups based on their weekly running distances; those who maintained modest (0-15 miles per week), intermediate (16-30 miles per week) or prolonged running distances (more than 31 miles per week).
In all three categories, the average body weight, BMI and waist circumference increased over time. However, those who maintained a minimum distance of 31 miles per week experienced only half the annual increase in body weight, BMI and waist circumference than those who ran less than 15 miles weekly. In particular, women who ran consistently more than 31 miles per week gained 8 lbs less weight, and their hip circumference was 1.2 inches smaller at the end of 7 years.

Conclusion

Weight gain is an inherent component of aging—a collateral effect if you will. At the same time, increased body weight has important emotional, social, and medical consequences. Excess weight, especially in the abdominal area, has the potential to cause many serious illnesses such as diabetes, stroke and heart disease.

But even modest weight gain can be harmful. Willet and colleagues found that middle-aged women who gained weight after the age of 18, had increased risk for coronary heart disease despite the fact that their BMI never escaped the 18-25 normal range [5].

Running is a leisure type of exercise activity that most people can do. The recommendation from the National Institute of Medicine is 1 hour of walking (3 mph), or 30 minutes of running (6mph), to maintain healthy weight, every day. Research shows that running, as a therapeutic strategy, has the potential to not only prevent short-term weight loss but also attenuate long-term weight gain.

About the Author:

Guest author Matthew Denos, PhD, is a biology scientist and advocate of the benefits of running for weight loss and overall good health. He enjoys writing about research findings in the field of nutrition, exercise and weight loss programs and offers a promo coupon for Medifast (a clinically studied medical diet plan) and a discount for DiettoGo, a dietitian-designed meal delivery program.

References

1. http://cornellsun.com/node/31846

2. http://www.telegraph.co.uk/news/newstopics/howaboutthat/5507729/Getting-married-or-moving-in-with-a-partner-will-make-you-fat-new-research-shows..html

3. Most patients gain weight in the 2 years after total knee arthroplasty: comparison to a healthy control group. Zeni JA Jr, Snyder-Mackler L. Osteoarthritis Cartilage. 2010 Apr;18(4):510-4. Epub 2009 Dec 21

4. Relationships of age and weekly running distance to BMI and circumferences in 41,582 physically active women. Williams PT, Satariano WA. Obes Res. 2005;13:1370–80.

5. Weight, weight change, and coronary heart disease in women. Risk with the “normal” weight range. Willett WC, Manson JE, Stampfer MJ, et al. JAMA 1995;273:461–465.

Maqui Berry Weight Loss Review

I've been seeing advertisements for another "weight loss product" fad: maqui berry supplements.  The advertisements kind of remind me of the acai berry hype that has littered the internet for the past few years.

What's the truth about maqui berries?  Well, they do seem to have antioxidant properties:

Calafate ( Berberis microphylla ) is a native berry grown in the Patagonian area of Chile and Argentina. In the present study the phenolic composition and antioxidant activity of its fruits were studied and also compared with data obtained for other berry fruits from southern Chile including maqui ( Aristotelia chilensis ) and murtilla ( Ugni molinae ). Polyphenolic compounds in calafate fruit were essentially present in glycosylated form, 3-glucoside conjugates being the most abundant anthocyanins. The anthocyanin content in calafate berries (17.81 +/- 0.98 micromol g(-1)) and flavonol level (0.16 +/- 0.01 micromol g(-1)) are comparable with those found in maqui (17.88 +/- 1.15 and 0.12 +/- 0.01 micromol g(-1), respectively); however, maqui shows lower flavan-3-ol concentration than calafate (0.11 +/- 0.01 and 0.24 +/- 0.03 micromol g(-1), respectively). Maqui and calafate show high antioxidant activity, which correlates highly with total polyphenol content and with anthocyanin concentration.

Quoted from PubMed (emphasis mine).

Could maqui supplements have antioxidant properties?  Theoretically, yes.  I'm not sure if the berries can be effectively processed into supplements (that's a big "if").  Furthermore, I don't see why you need to import something from South America to get antioxidants. 

What does this have to do with weight loss?  Nothing!
I'm not aware of any evidence connecting maqui supplements to weight loss.

The advertisements I've seen have all the rhetoric about "detoxing" and "cleansing."  I've yet to see any medical evidence to suggest we need to be "cleansed" in order to lose weight.  Fat comes from excess calories--not toxins.

I'd stay away from this one--looks like another one of those worthless fads to me.

I'd recommend a good diet and exercise program like 24/7 Fat Loss if you are serious about losing weight.

African Mango Review

Looks like another weight loss fad is here: African Mango, aka IRVINGIA GABONENSIS.

These types of supplements have apparently been endorsed by Dr. Oz and backed up by three separate studies.  

But let's not get too excited.  There are a few issues I want you to consider:

1.  All three of the studies came from University of Yayounde in Cameroon.  Guess where most of Irvingia Gabonensis comes from.  You got it--Cameroon.  While these scientists may not be intentionally committing fraud, this is definitely cause for skepticism.

2.  The subjects in the studies simply self-reported their caloric intake and activity level.  This is a highly inaccurate way of measuring the most important variables in weight loss. 

3.  It seems the primary benefits of these supplements comes from their fiber content.  I'm not sure you need to import fiber from Africa to get the same health benefits (taking fiber supplements before meals to feel more satiated isn't exactly a new strategy).

Now, let me remind you of a couple of things:

1.  First and foremost, I would encourage you, my reader, to be very skeptical when it comes to weight loss pills/supplements.  Don't forget that  acai berries and hoodia were both supposed to be the next big breakthrough and all they did were slim consumers' wallets.  I'm afraid there will be a surge of "Irvingia Gabonensis Free Trial" scams flooding the internet.

2. Weight loss is ultimately a product of a calorie deficit--period.  Any weight loss supplement somehow helps the user achieve this.  Even the ECA stack (a powerful stimulant) is effective primarily due to its appetite suppressing qualities.

My Recommendation:

I would wait until African Mango/Irvingia Gabonensis supplements have been verified through multiple studies conducted outside Cameroon before spending any money on them.

If you are looking to lose weight and transform your physique I would recommend a no-nonsense program like 24/7 Fat Loss. A well-designed diet and exercise program is the only real solution to better health and a better body.

Infomercial Ab Machines

I've decided to write a general article about all the crummy ab machines I see on infomercials.  I'll not refer to specific brand names because what I'm about to write pretty much applies to all of them.

Let me tell you some of the reasons I don't like infomercial ab machines:

Misleading Commercial Claims

"Sculpt your abs"--unless the price includes a free liposuction session, it isn't going to happen.  Abdominal training does not "sculpt" or "trim" fat in the abdominal region (more on that later).

"Just minutes a day"--having a nice body is going to take more than twisting or rocking for a few minutes a day.  

"Better than crunches"--plain 'ole crunches are just fine for training the abdominal muscles.  There are plenty of other types of exercises you can do (free or with limited/cheap equipment) if you really don't like crunches.

High Prices

Some of the contraptions I see cost over a hundred bucks.   Remarkable, considering an exercise ball usually cost under twenty. 


Poor Design

These machines are often designed to push on your back while doing a sit-up motion.  This actually reduces the resistance, creating less effective training.   Some of them look just plain uncomfortable.

Getting to the Truth

Here are a few important things to keep in mind:

*First and foremost, a nice-looking stomach is primarily the result of having a low body fat level.  It has relatively little to do with how many sit-ups or crunches you do. 

*Abdominal training is also not a very good calorie burner.  You have to get the big muscles (like legs or back) moving if you want a fat-burning workout. 

*Diet is also going to play a major role in getting visible abdominal muscles.  Even professional bodybuilders and fitness models have to strictly control their diets when they are getting ready for some type of photo shoot or competition.   You just can't out-train a bad diet when it comes to fat loss.

If you are looking to lose belly fat or get six-pack abs I'd recommend a program like Mike Geary's Truth About Abs.  This diet and training program has consistently been my best seller with very few refund requests (it comes with a money-back guarantee).

Here's my review of Geary's program:
Truth About Abs Review

Back to the Gym

Well, it's definitely time for me to get back to the gym.  I'll be training again some time this afternoon or evening.

I was a couch potato for the whole month of December.  I think the last time I went this long without training was around 1996, when I had surgery due to a shoulder injury. 

I'm planning to do Muscle Gaining Secrets--I'm going to jump right to phase 3 of his workout (since I'm not a beginner) then finish the program from there.  I'm looking forward to trying this one out for myself since some of my friends enjoyed it.  I also like the fact that he designs training sessions to be short and simple--just what I need. 

UFC 125 Preview (Video)

Promo Video for UFC 125