6/30/11
Muscle Gaining Secrets: Independence Day Sale
Sorry, this sale is over. But the product is still a great deal for hardgainers or beginners who want to gain muscle. Check out my review Muscle Gaining Secrets Review.
6/28/11
Intermittent Fasting
I’m starting to experiment with a new strategy for fat loss: intermittent fasting. The more I learn about it, the more good things I’m discovering. Here are just a few examples:
*This method is endorsed by many of the people I respect in the fitness industry. This is what piqued my interest.
*Intermittent fasting is probably the simplest plan for weight loss. You don’t have to worry about carefully planning every meal as you would with other diet plans.
*There are hormonal advantages in terms of preserving muscle and maximizing fat loss (if done properly).
*Last but not least, this method seems to most closely match the way humans have lived before this modern era. In other words, we were designed to go periods with no food. Our ancestors didn’t have the luxury of eating three meals a day, every day.
I’ll keep you posted on my progress/results. As with any plan, it’s going to take some time to see how well it works.
I’d highly recommend you read my Eat Stop Eat Review if you want to learn more about intermittent fasting.
*This method is endorsed by many of the people I respect in the fitness industry. This is what piqued my interest.
*Intermittent fasting is probably the simplest plan for weight loss. You don’t have to worry about carefully planning every meal as you would with other diet plans.
*There are hormonal advantages in terms of preserving muscle and maximizing fat loss (if done properly).
*Last but not least, this method seems to most closely match the way humans have lived before this modern era. In other words, we were designed to go periods with no food. Our ancestors didn’t have the luxury of eating three meals a day, every day.
I’d highly recommend you read my Eat Stop Eat Review if you want to learn more about intermittent fasting.
Age and Testosterone
A new study from the The Endocrine Society sheds light on aging and testosterone. You can read it and I'll give you a few of my thoughts:
My Response:
I'm all for testosterone therapy--I think it is an overlooked aspect of men's health. Having said that, it seems a healthy lifestyle is one of the best ways to avoid plummeting testosterone levels as we age.
A decline in testosterone levels as men grow older is likely the result—not the cause—of deteriorating general health, say Australian scientists, whose new study finds that age, in itself, has no effect on testosterone level in healthy older men.
The results, to be presented Tuesday at The Endocrine Society's 93rd Annual Meeting in Boston, are the first findings released from the Healthy Man Study, according to principal investigator David Handelsman, MD, PhD, professor and director of the ANZAC Research Institute at the University of Sydney.
"Some researchers believe that an age-related testosterone deficiency contributes to the deteriorating health of older men and causes nonspecific symptoms, such as tiredness and loss of libido," he said.
Handelsman and his team, however, found that serum (blood) testosterone levels did not decline with increasing age in older men who reported being in excellent health with no symptoms to complain of.
"We had originally expected age to have an effect on serum testosterone, so the findings were a bit of a surprise," Handelsman said.
Two study centers in Australia recruited 325 men over the age of 40 (median age, 60) who had self-reported excellent health and no symptom complaints. To test blood testosterone levels, the researchers took blood samples from the men nine times over three months. They excluded men from the study who took medications that affect testosterone.
Obesity caused a mild and clinically unimportant lowering of blood testosterone levels, the investigators reported. Age had no effect on testosterone level.
"The modest decline in blood testosterone among older men, usually coupled with nonspecific symptoms, such as easy fatigue and low sexual desire, may be due to symptomatic disorders that accumulate during aging, including obesity and heart disease," he said. "It does not appear to be a hormone deficiency state."
The message for patients and their doctors, Handelsman said, is "older men with low testosterone levels do not need testosterone therapy unless they have diseases of their pituitary or testes."
My Response:I'm all for testosterone therapy--I think it is an overlooked aspect of men's health. Having said that, it seems a healthy lifestyle is one of the best ways to avoid plummeting testosterone levels as we age.
6/27/11
Ball Crunches-Abdominal Exercises
Here's a good video demonstration and explanation of crunches on a stability ball. As explained in the video, the advantage (vs crunches on the floor) is the ability to get a better range of motion on the abdominal muscles. I think you may be able to get more reps than they discuss in the video, but I agree with them on emphasizing quality repetitions when you train.
One final thing:
As I always say, abdominal exercises are important, but they don't have much to do with whether or not you have a lean stomach or the "six pack" look. In order to get that look you have to get lean. I'd recommend a diet and exercise program like Truth About Abs (Mike Geary) if you are looking for a flat stomach.
One final thing:
As I always say, abdominal exercises are important, but they don't have much to do with whether or not you have a lean stomach or the "six pack" look. In order to get that look you have to get lean. I'd recommend a diet and exercise program like Truth About Abs (Mike Geary) if you are looking for a flat stomach.
6/25/11
Eat Stop Eat Review
Eat-Stop-Eat Review: Intermittent Fasting for Weight Loss
I have been eager to get a copy of Eat-Stop-Eat for two reasons:
I was very impressed with Brad Pilon’s Anabolic Again program. I could tell he really does research—even if it leads him to radically different conclusions than what you may have heard from the fitness industry.
I’ve been hearing about intermittent fasting for quite some time and I wanted to learn more about it.
Let me first tell you a little about the author:
Brad Pilon is a nutrition professional with over seven years experience in the nutritional supplement industry. According to the e-book, Brad became “obsessed” in fitness and nutrition when he was still a child. He worked in a supplement store as a teenager, studied nutrition in college, and eventually landed a job in the supplement industry. But he decided to walk away from the industry because it seemed to contradict the very thing he had dedicated his life to—the real science of diet and nutrition.
Eat-Stop-Eat: is based on a very simple idea: you go for 24-hour periods without eating once or twice a week. This will sound crazy to some, but human beings have been doing this since the beginning of time (either for religious reasons or by necessity).
Why hasn’t more attention been given to this simple, effective way to lose weight? Simple: There’s not much money to be made by simply not eating.
You may believe that a period of fasting will wreck your metabolism, cause you to lose muscle, or harm you in other ways. But the research simply doesn’t support these fears. Fasting, in fact, has positive effects on several hormones, such as insulin, epinephrine, norepinephrine, and growth hormone (to name a few). There are other health benefits Pilon discusses, but you’ll have to buy the book and read it for yourself.
Here’s what’s really neat: you don’t necessarily have to go a whole day without eating. You could, for example, eat dinner at 6:00 p.m. and wait until 6:00 p.m. the next day to eat. The plan is explained in much greater detail in the book, but I think you get the point.
Exercise is part of this program. Pilon suggests you do resistance/weight training so you will maintain your lean muscle mass. He gives the reader some simple guidelines for designing a program.
I think Eat-Stop-Eat has two HUGE advantages for the typical dieter.
It’s simple--the most simple diet plan I've every seen. You don’t have to obsess over what kind of foods you are eating. Following his plan will result in a significant enough negative calorie balance without having to carefully plan every meal.
It’s doable. The biggest issue with any diet comes down to compliance—how well you follow the diet. “Fasting” may sound difficult, and any diet requires you to make some adjustments. But the act of fasting itself may help you reprogram your brain and reduce compulsive eating.
Note: This review is based only on the basic e-book. The Eat-Stop-Eat website offers expanded packages you may also want to consider. Just CLICK HERE if you are interested in checking out this program.
I have been eager to get a copy of Eat-Stop-Eat for two reasons:
I was very impressed with Brad Pilon’s Anabolic Again program. I could tell he really does research—even if it leads him to radically different conclusions than what you may have heard from the fitness industry.
I’ve been hearing about intermittent fasting for quite some time and I wanted to learn more about it.
Let me first tell you a little about the author:
Brad Pilon is a nutrition professional with over seven years experience in the nutritional supplement industry. According to the e-book, Brad became “obsessed” in fitness and nutrition when he was still a child. He worked in a supplement store as a teenager, studied nutrition in college, and eventually landed a job in the supplement industry. But he decided to walk away from the industry because it seemed to contradict the very thing he had dedicated his life to—the real science of diet and nutrition.
Eat-Stop-Eat: is based on a very simple idea: you go for 24-hour periods without eating once or twice a week. This will sound crazy to some, but human beings have been doing this since the beginning of time (either for religious reasons or by necessity).
Why hasn’t more attention been given to this simple, effective way to lose weight? Simple: There’s not much money to be made by simply not eating.
You may believe that a period of fasting will wreck your metabolism, cause you to lose muscle, or harm you in other ways. But the research simply doesn’t support these fears. Fasting, in fact, has positive effects on several hormones, such as insulin, epinephrine, norepinephrine, and growth hormone (to name a few). There are other health benefits Pilon discusses, but you’ll have to buy the book and read it for yourself.
Here’s what’s really neat: you don’t necessarily have to go a whole day without eating. You could, for example, eat dinner at 6:00 p.m. and wait until 6:00 p.m. the next day to eat. The plan is explained in much greater detail in the book, but I think you get the point.
Exercise is part of this program. Pilon suggests you do resistance/weight training so you will maintain your lean muscle mass. He gives the reader some simple guidelines for designing a program.
I think Eat-Stop-Eat has two HUGE advantages for the typical dieter.
It’s simple--the most simple diet plan I've every seen. You don’t have to obsess over what kind of foods you are eating. Following his plan will result in a significant enough negative calorie balance without having to carefully plan every meal.
It’s doable. The biggest issue with any diet comes down to compliance—how well you follow the diet. “Fasting” may sound difficult, and any diet requires you to make some adjustments. But the act of fasting itself may help you reprogram your brain and reduce compulsive eating.
Note: This review is based only on the basic e-book. The Eat-Stop-Eat website offers expanded packages you may also want to consider. Just CLICK HERE if you are interested in checking out this program.
6/23/11
Whey Weight Loss
There's another study I ran across regarding weight protein and weight loss. Here's my summary:
Ninety overweight or obese subjects were divided into three groups. Subjects were given either whey protein, soy protein or a carbohydrate drink to consume twice a day (this was a double-blind study, meaning neither the subjects nor the ones measuring the results knew who was receiving what kind of supplement). Subjects were not given any instruction on changing their diets other than to drink the supplement 2x a day.
Measurements were taken every 10 days, with the final measurement being taken after 23 weeks. Those taking whey ended up with 1.8 kg lower body weight and 2.3 kg lower fat mass than the group who took the carbohydrate drink. Waist circumference was also smaller in the group who drank whey.
The study also found those who drank whey had lower levels of fasting ghrelin (a hormone associated with creating hunger).1
My Thoughts:
We shouldn't read too much into one study, and we shouldn't see whey protein as some kind of "magic bullet" for weight loss. Losing fat, after all, ultimately comes down to a negative calorie balance.
Having said this, it seems there may be an advantage to using whey supplements if weight loss is your goal. Combine it with a good diet and exercise program, like Truth About Abs (by Mike Geary).
Whey Protein @Bodybuilding.com
(click the image to check prices)
1. Journal of Nutrition: Whey Protein but Not Soy Protein Supplementation Alters Body Weight and Composition in Free-Living Overweight and Obese Adults
Ninety overweight or obese subjects were divided into three groups. Subjects were given either whey protein, soy protein or a carbohydrate drink to consume twice a day (this was a double-blind study, meaning neither the subjects nor the ones measuring the results knew who was receiving what kind of supplement). Subjects were not given any instruction on changing their diets other than to drink the supplement 2x a day.
Measurements were taken every 10 days, with the final measurement being taken after 23 weeks. Those taking whey ended up with 1.8 kg lower body weight and 2.3 kg lower fat mass than the group who took the carbohydrate drink. Waist circumference was also smaller in the group who drank whey.
The study also found those who drank whey had lower levels of fasting ghrelin (a hormone associated with creating hunger).1
My Thoughts:
We shouldn't read too much into one study, and we shouldn't see whey protein as some kind of "magic bullet" for weight loss. Losing fat, after all, ultimately comes down to a negative calorie balance.
Having said this, it seems there may be an advantage to using whey supplements if weight loss is your goal. Combine it with a good diet and exercise program, like Truth About Abs (by Mike Geary).
Whey Protein @Bodybuilding.com
(click the image to check prices)
1. Journal of Nutrition: Whey Protein but Not Soy Protein Supplementation Alters Body Weight and Composition in Free-Living Overweight and Obese Adults
6/21/11
Shapeshifter Body Redesign Review
A while back I started hearing about Shapeshifter Body Redesign, a six-week program designed to help you change your body and your lifestyle.
A quick look at the program:
The Shapeshifter program has three main components: 1. Workout 2. Diet 3. Lifestyle.
I’ll comment on each one later, but I’ll first tell you my overall impressions of the website. One thing I immediately noticed the user-friendly design of the website. It’s super-easy to navigate and go directly to the content you are looking for (the day, program, etc).
Now let’s talk about the individual components:
1. Workout: This program is unique in that it is based on body weight training. The advantage of this is you could do this program at home with little or no equipment. I was also fairly impressed with the videos: the coaches teach you how to do each exercise. I've always gone to the gym to lift weights, so I've never realized just how many options there are in terms of body weight exercises--good stuff.
2. Diet: You can’t transform your body without changing your diet, and shapeshifter program is no exception. The diet is primarily based on manipulating your carbohydrate intake: you’ll have low carb days, moderate carb, days “good carb” days, and even intermittent fasting days (yes, that means days where you don’t eat or go at least half a day without eating--sounds crazy, but intermittent fasting is effective if properly done). I do believe the diet strategy of this program would be effective.
3. Lifestyle: These articles are more general material on having a more active lifestyle, stress management, and health in general. You may or may not find these articles helpful. They are a nice edition, but I think the first two components are more important.
I’ve been mostly talking about the things you’ll see when you interact with the website. But I should also mention that the downloadable pdf files. The introduction page, for example has an exercise manual, a “Launchpad” e-report, and wall charts. You could read or print any of these out for convenience.
Review/Opinion:
No one program is right for everyone. I personally like programs that involve going to the gym and doing some form of weight training. In other words, Shapeshifter is not a bodybuilding program for someone who wants to put on 20 lb of muscle or get down to 5% body fat.
I do think Shapeshifter Body Redesign would be very effective for someone who wants to drop some body fat and get in better shape without joining a gym. Just remember this program requires you to implement both the diet and the training. You should also note something else: “at home” does not mean “easy” or “effortless” (forget those ads claiming you can rock your way to a flat tummy while watching TV).
CLICK HERE if you’d like to invest in Shapeshifter or learn more about the program.
Alternative programs:
I’d recommend Mike Geary’s Truth About Abs if you are interested in a basic fat loss program that integrates weight training (barbells, dumbells, etc).
Women with access to a gym (or basic weight equipment) may want to check out Flavia Del Monte’s Full-Body-Licious.
Please use my links if you decide to buy any of these programs—you’ll be supporting and honest voice in the fitness industry.
A quick look at the program:
The Shapeshifter program has three main components: 1. Workout 2. Diet 3. Lifestyle.
I’ll comment on each one later, but I’ll first tell you my overall impressions of the website. One thing I immediately noticed the user-friendly design of the website. It’s super-easy to navigate and go directly to the content you are looking for (the day, program, etc).
Now let’s talk about the individual components:
1. Workout: This program is unique in that it is based on body weight training. The advantage of this is you could do this program at home with little or no equipment. I was also fairly impressed with the videos: the coaches teach you how to do each exercise. I've always gone to the gym to lift weights, so I've never realized just how many options there are in terms of body weight exercises--good stuff.
2. Diet: You can’t transform your body without changing your diet, and shapeshifter program is no exception. The diet is primarily based on manipulating your carbohydrate intake: you’ll have low carb days, moderate carb, days “good carb” days, and even intermittent fasting days (yes, that means days where you don’t eat or go at least half a day without eating--sounds crazy, but intermittent fasting is effective if properly done). I do believe the diet strategy of this program would be effective.
3. Lifestyle: These articles are more general material on having a more active lifestyle, stress management, and health in general. You may or may not find these articles helpful. They are a nice edition, but I think the first two components are more important.
I’ve been mostly talking about the things you’ll see when you interact with the website. But I should also mention that the downloadable pdf files. The introduction page, for example has an exercise manual, a “Launchpad” e-report, and wall charts. You could read or print any of these out for convenience.
Review/Opinion:
No one program is right for everyone. I personally like programs that involve going to the gym and doing some form of weight training. In other words, Shapeshifter is not a bodybuilding program for someone who wants to put on 20 lb of muscle or get down to 5% body fat.
I do think Shapeshifter Body Redesign would be very effective for someone who wants to drop some body fat and get in better shape without joining a gym. Just remember this program requires you to implement both the diet and the training. You should also note something else: “at home” does not mean “easy” or “effortless” (forget those ads claiming you can rock your way to a flat tummy while watching TV).
CLICK HERE if you’d like to invest in Shapeshifter or learn more about the program.
Alternative programs:
I’d recommend Mike Geary’s Truth About Abs if you are interested in a basic fat loss program that integrates weight training (barbells, dumbells, etc).
Women with access to a gym (or basic weight equipment) may want to check out Flavia Del Monte’s Full-Body-Licious.
Please use my links if you decide to buy any of these programs—you’ll be supporting and honest voice in the fitness industry.
6/19/11
Weight Training Weight Loss
Weight Training for Weight Loss
I’d highly recommend you consider incorporating weight training in your plan if weight loss is your primary goal. Weight training burns calories and builds lean muscle mass—two important keys for losing fat.
I’m not discounting the importance of cardiovascular/aerobic training—many people are able to lose weight without ever touching a barbell or dumbbell. But it seems the most effective approach would be to integrate both weight training and cardiovascular training into your routine. Bodybuilders and other fitness professionals have successfully used this approach for decades.
One study, for example, compared two groups of obese teenagers who suffered from metabolic syndrome. One group did only aerobic training (AT), while the other did aerobic training and resistance training (AT+RT). Both groups improved, but those who did aerobic and resistance training showed the greatest overall improvement:
Indeed, the AT+RT group had significantly higher changes throughout the intervention in body composition, total cholesterol, waist circumference, glucose, and adiponectinemia.1
Should you stick with high repetitions if weight loss is your goal? Probably not.
Another study compared the effects of high rep training (15 reps) to lower rep training (8 reps) in fourteen female subjects. The lower rep training had a more significant metabolic impact in terms excess post-exercise oxygen consumption (EPOC). The low-moderate rep range (8-12 reps), therefore, would seem to be the more logical choice.2
Conclusion:
Consider weight training with moderate rep ranges if weight loss is your goal. Combine it with a negative calorie balance and cardiovascular training, and you’ll be well on your way to a leaner physique.
For women I’d highly recommend a program like Flavia Del Monte’s Full-Body-Licious.
I’d recommend Your Six Pack Quest for men.
I'd recommend Turbulence Training if you are really busy and only have time to train three times a week.
References:
1. Long-term effects of aerobic plus resistance training on the metabolic syndrome and adiponectinemia in obese adolescents.
2. Effects of resistance exercise bouts of different intensities but equal work on EPOC.
I’d highly recommend you consider incorporating weight training in your plan if weight loss is your primary goal. Weight training burns calories and builds lean muscle mass—two important keys for losing fat.
I’m not discounting the importance of cardiovascular/aerobic training—many people are able to lose weight without ever touching a barbell or dumbbell. But it seems the most effective approach would be to integrate both weight training and cardiovascular training into your routine. Bodybuilders and other fitness professionals have successfully used this approach for decades.
One study, for example, compared two groups of obese teenagers who suffered from metabolic syndrome. One group did only aerobic training (AT), while the other did aerobic training and resistance training (AT+RT). Both groups improved, but those who did aerobic and resistance training showed the greatest overall improvement:
Indeed, the AT+RT group had significantly higher changes throughout the intervention in body composition, total cholesterol, waist circumference, glucose, and adiponectinemia.1
Should you stick with high repetitions if weight loss is your goal? Probably not.
Another study compared the effects of high rep training (15 reps) to lower rep training (8 reps) in fourteen female subjects. The lower rep training had a more significant metabolic impact in terms excess post-exercise oxygen consumption (EPOC). The low-moderate rep range (8-12 reps), therefore, would seem to be the more logical choice.2
Conclusion:
 | |
| Flavia Del Monte |
For women I’d highly recommend a program like Flavia Del Monte’s Full-Body-Licious.
I’d recommend Your Six Pack Quest for men.
I'd recommend Turbulence Training if you are really busy and only have time to train three times a week.
References:
1. Long-term effects of aerobic plus resistance training on the metabolic syndrome and adiponectinemia in obese adolescents.
2. Effects of resistance exercise bouts of different intensities but equal work on EPOC.
6/15/11
I'm Sore, Therefore I'm Happy
 |
| He was probably sore the next couple of days |
It's a direct result of last night's leg workout. I've had to lay off squats for a few weeks because they seemed to be bothering my back. I got in the squat rack and did a 5x5 workout (the advanced version). After that I dropped the weight, rested and did a set of about 10 reps. I then dropped the weight, rested and did one last set of 20 reps. I think high rep training is particularly beneficial to the legs (quads), which tend to have a variety of fiber types.
So I'm sore and I'm happy. I know soreness is a by-product--not necessarily something to strive for. But there's nothing quite like feeling the effects of a good training session.
6/14/11
Study: Whey Protein Beneficial to Older Men
A recent study found whey protein to have potential benefits for older men compared to other forms of protein (casein and casein hydrolysate).
Sarcopenia refers to the loss of muscle mass associated with aging.
Postprandial refers to something that happens after a meal/consumption.
Here's the study:
Whey proteins supplements have been around since the 90's (I believe egg protein was previously considered to be the gold standard). It is easily absorbed and seems to have advantages compared to other forms of protein.
Speaking of which, I still think a mixture of whey and a more slowly digesting protein are more ideal than whey alone. I've explained why in this article: Post Workout.
Sarcopenia refers to the loss of muscle mass associated with aging.
Postprandial refers to something that happens after a meal/consumption.
Here's the study:
BACKGROUND:
Sarcopenia has been attributed to a diminished muscle protein synthetic response to food intake. Differences in digestion and absorption kinetics of dietary protein, its amino acid composition, or both have been suggested to modulate postprandial muscle protein accretion.
OBJECTIVE:
The objective was to compare protein digestion and absorption kinetics and subsequent postprandial muscle protein accretion after ingestion of whey, casein, and casein hydrolysate in healthy older adults.
DESIGN:
A total of 48 older men aged 74 ± 1 y (mean ± SEM) were randomly assigned to ingest a meal-like amount (20 g) of intrinsically l-[1-(13)C]phenylalanine-labeled whey, casein, or casein hydrolysate. Protein ingestion was combined with continuous intravenous l-[ring-(2)H(5)]phenylalanine infusion to assess in vivo digestion and absorption kinetics of dietary protein. Postprandial mixed muscle protein fractional synthetic rates (FSRs) were calculated from the ingested tracer.
RESULTS:
The peak appearance rate of dietary protein-derived phenylalanine in the circulation was greater with whey and casein hydrolysate than with casein (P < 0.05). FSR values were higher after whey (0.15 ± 0.02%/h) than after casein (0.08 ± 0.01%/h; P < 0.01) and casein hydrolysate (0.10 ± 0.01%/h; P < 0.05) ingestion. A strong positive correlation (r = 0.66, P < 0.01) was observed between peak plasma leucine concentrations and postprandial FSR values.
CONCLUSIONS:
Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men. This effect is attributed to a combination of whey's faster digestion and absorption kinetics and higher leucine content. This trial was registered at clinicaltrials.gov as NCT00557388.
Quoted from: Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men.
Whey proteins supplements have been around since the 90's (I believe egg protein was previously considered to be the gold standard). It is easily absorbed and seems to have advantages compared to other forms of protein.
Speaking of which, I still think a mixture of whey and a more slowly digesting protein are more ideal than whey alone. I've explained why in this article: Post Workout.
6/13/11
Live Large, Episode 18 (Vince Delmonte)
Here's Vince Delmonte's Live Large, Episode 17.
You can check out my review of Vince's programs here:
No-Nonsense Muscle Building Review (beginners)
21 Day Fast Mass Building Review (advanced)
1,000 Rep Muscle Challenge (advanced)
Your Six Pack Quest Review (fat burning)
Don't forget--Vince also has a new product: Stage Shredded Status this DVD series shows how he got shredded for his latest competition.
You can check out my review of Vince's programs here:
No-Nonsense Muscle Building Review (beginners)
21 Day Fast Mass Building Review (advanced)
1,000 Rep Muscle Challenge (advanced)
Your Six Pack Quest Review (fat burning)
Don't forget--Vince also has a new product: Stage Shredded Status this DVD series shows how he got shredded for his latest competition.
Lifestyle Potential vs. Genetic Potential - Live Large TV ep #18 from VinceDelMonte on Vimeo.
Final Phase Fat Loss 2.0 Review
I’ve had the change to look over John Romaniello’s Final Phase Fat Loss 2.0. You can read my original Final Phase Fat Loss Review if you are interested in learning more about Romaniello’s overall training philosophy. This post is more of just a follow-up about the improvements he has made in the program.
I’ll tell you a couple of new things I noticed in the basic package:
Exercise Video Library
You get access to video demonstrations of the exercises. I really like this—I’d much rather see a video
demonstration than just an illustrated book.
Additional Workouts
Final Phase Fat Loss has four different types of workouts (dynamic training, lactic acid training, etc). Version 2.0 has six workouts in each category—the old version only had four workouts in each category.
Nutrition
John has expanded the nutrition information in the new version.
Remember, these are additional/updated things in version 2.0, not an exhaustive list of what you get with the program (there are other components I describe in my original review).
Upsell—Final Phase Fat Loss Overdrive
This is an additional program you can buy if you choose. This program has the “most challenging of all the FPFL workouts.” I looked over it, and it’s pretty intense.
MY CONCLUSION:
I think John Romaniello has taken a great fat loss program and added some useful improvements. I especially like the exercise video library. Just CLICK HERE if you are interested in his program. Please use my links if you decide to invest in it—you’ll be supporting and honest voice in the fitness industry.
Alternatives:
Final Phase Fat Loss is not a mass building program. I'd recommend No-Nonsense Muscle Building if you are primarily interested in putting on size.
Ladies, if you are looking for a program specifically designed for women I’d recommend Flavia Del Monte’s Full-Body-Licious.
I’ll tell you a couple of new things I noticed in the basic package:
Exercise Video Library
You get access to video demonstrations of the exercises. I really like this—I’d much rather see a video
demonstration than just an illustrated book.
Additional Workouts
Final Phase Fat Loss has four different types of workouts (dynamic training, lactic acid training, etc). Version 2.0 has six workouts in each category—the old version only had four workouts in each category.
Nutrition
John has expanded the nutrition information in the new version.
Remember, these are additional/updated things in version 2.0, not an exhaustive list of what you get with the program (there are other components I describe in my original review).
Upsell—Final Phase Fat Loss Overdrive
This is an additional program you can buy if you choose. This program has the “most challenging of all the FPFL workouts.” I looked over it, and it’s pretty intense.
MY CONCLUSION:
I think John Romaniello has taken a great fat loss program and added some useful improvements. I especially like the exercise video library. Just CLICK HERE if you are interested in his program. Please use my links if you decide to invest in it—you’ll be supporting and honest voice in the fitness industry.
Alternatives:
Final Phase Fat Loss is not a mass building program. I'd recommend No-Nonsense Muscle Building if you are primarily interested in putting on size.
Ladies, if you are looking for a program specifically designed for women I’d recommend Flavia Del Monte’s Full-Body-Licious.
6/12/11
Stage Shredded Status--Vince Delmonte
Vince Delmonte has a new series out--Stage Shredded Status. This is the exact program he used to get shredded for his last fitness model competition.
This program consists of 8 DVD's, shipped directly to your home. Just CLICK HERE for more information.
This program consists of 8 DVD's, shipped directly to your home. Just CLICK HERE for more information.
Bigger or Better? Athleticism and Aesthetics
The typical goal of a professional bodybuilder is to be as massive as possible. This is especially true in the current environment, where symmetry has taken a back seat to mass.
The typical gym newbie probably starts out with a similar goal--putting on as much muscle as quickly as possible. This is completely understandable, and it's one reason programs like Vince Delmonte's No-Nonsense Muscle Building do so well. A skinny guy, after all, probably needs to focus all his efforts on gaining that first 20-30 lb of muscle.
I'm guessing some of you are at a completely different stage in your training--I know I am. I'm no longer concerned with having 20-inch arms. This is in part due to changing life priorities. In other words, I have other stuff to be concerned with.
But my change in thinking goes beyond being busy--it's sort of a paradigm shift. I'll try to explain:
Athleticism
Let's consider mixed martial arts, one of my favorite sports. These are some of the most talented, well-conditioned athletes on the planet. Watch a UFC match and something will become perfectly clear: the guy with the biggest muscles isn't always the winner. I've seen bigger guys get picked apart by relatively smaller opponents with better conditioning and/or skills.
Take Georges St. Pierre, the current UFC welterweight champion. He's 5'11 and competes at 170 lb. I believe he "walks around" at about 185 lb. (based on what I've read in interviews). He's not necessarily that big, but being bigger might just hinder his performance--he's mentioned this when asked about going up in weight class.
Aesthetics
Unnaturally huge muscles can also be less desirable from an aesthetic perspective. I'll give you a practical example. I've shown the video of a well-known professional bodybuilder to my female friends on different occasions. The reaction has been the same with different women--they were grossed out.
What types of physiques do most women like? We'd probably need to go back to our previous example of UFC fighters--lean and muscular, but not incredibly massive. This is another reason I'm not so concerned with the before-mentioned huge arms--it would probably impress guys at the gym more than the girls I want to attract.
Getting to the point
I feel like I've been rambling, so let me get to the point. A lot of us (myself included) have spent too much time worry about "bulking" or getting "bigger." Sometimes it's just a form of denial because we don't want to do what it takes to get lean: "eating for mass" is a lot more fun that implementing a calorie deficit. Maybe it's time for you to implement a program like 24/7 Fat Loss and uncover some of that muscle mass that's been hiding under your "bulking phase."
This will cause the numbers on the scale to go down. You may even end up weighing a little less than what you're comfortable with. But in the end you'll look ten times better.
The typical gym newbie probably starts out with a similar goal--putting on as much muscle as quickly as possible. This is completely understandable, and it's one reason programs like Vince Delmonte's No-Nonsense Muscle Building do so well. A skinny guy, after all, probably needs to focus all his efforts on gaining that first 20-30 lb of muscle.
I'm guessing some of you are at a completely different stage in your training--I know I am. I'm no longer concerned with having 20-inch arms. This is in part due to changing life priorities. In other words, I have other stuff to be concerned with.
But my change in thinking goes beyond being busy--it's sort of a paradigm shift. I'll try to explain:
Athleticism
Let's consider mixed martial arts, one of my favorite sports. These are some of the most talented, well-conditioned athletes on the planet. Watch a UFC match and something will become perfectly clear: the guy with the biggest muscles isn't always the winner. I've seen bigger guys get picked apart by relatively smaller opponents with better conditioning and/or skills.Take Georges St. Pierre, the current UFC welterweight champion. He's 5'11 and competes at 170 lb. I believe he "walks around" at about 185 lb. (based on what I've read in interviews). He's not necessarily that big, but being bigger might just hinder his performance--he's mentioned this when asked about going up in weight class.
Aesthetics
Unnaturally huge muscles can also be less desirable from an aesthetic perspective. I'll give you a practical example. I've shown the video of a well-known professional bodybuilder to my female friends on different occasions. The reaction has been the same with different women--they were grossed out.
What types of physiques do most women like? We'd probably need to go back to our previous example of UFC fighters--lean and muscular, but not incredibly massive. This is another reason I'm not so concerned with the before-mentioned huge arms--it would probably impress guys at the gym more than the girls I want to attract.
Getting to the point
I feel like I've been rambling, so let me get to the point. A lot of us (myself included) have spent too much time worry about "bulking" or getting "bigger." Sometimes it's just a form of denial because we don't want to do what it takes to get lean: "eating for mass" is a lot more fun that implementing a calorie deficit. Maybe it's time for you to implement a program like 24/7 Fat Loss and uncover some of that muscle mass that's been hiding under your "bulking phase."
This will cause the numbers on the scale to go down. You may even end up weighing a little less than what you're comfortable with. But in the end you'll look ten times better.
6/9/11
UFC 131 Dos Santos vs Carwin (Preview Trailer)
UFC 131: Dos Santos vs Carwin
Lesnar was originally scheduled to face Dos Santos but he had to drop out because his diverticulitis is acting up again. I hated to hear about that, but I'm looking forward to seeing Carwin get back in the ring. Dos Santos vs Carwin should be an explosive match.
Lesnar was originally scheduled to face Dos Santos but he had to drop out because his diverticulitis is acting up again. I hated to hear about that, but I'm looking forward to seeing Carwin get back in the ring. Dos Santos vs Carwin should be an explosive match.
6/8/11
Shapeshifter Body Redesign
There's a new program coming called Shapeshifter Body Redesign. This program is based on using only your own body weight, which is a big advantage for those who would rather train at home without equipment. I'll try to review it soon. You can CLICK HERE to check it out and get in on the pre-launch.NOTE--I have been able to review this program since writing this post. Here's it is: Shapeshifter Body Redesign Review
6/6/11
Live Large, Episode 17 (Vince Delmonte)
Here's Vince Delmonte's Live Large, Episode 17.
NOTE: Live Large is now available as a paid membership. Just CLICK HERE for more details.
You can check out my review of Vince's programs here:
No-Nonsense Muscle Building Review (beginners)
21 Day Fast Mass Building Review (advanced)
1,000 Rep Muscle Challenge (advanced)
Your Six Pack Quest Review (fat burning)
The TRUTH About 'Bulk Then Cut' + Post Show Celebration! from VinceDelMonte on Vimeo.
NOTE: Live Large is now available as a paid membership. Just CLICK HERE for more details.
You can check out my review of Vince's programs here:
No-Nonsense Muscle Building Review (beginners)
21 Day Fast Mass Building Review (advanced)
1,000 Rep Muscle Challenge (advanced)
Your Six Pack Quest Review (fat burning)
The TRUTH About 'Bulk Then Cut' + Post Show Celebration! from VinceDelMonte on Vimeo.
The Biggest Loser Pinoy Edition
6/5/11
Creatine Monohydrate vs "New and Improved" Creatine Formulas
Here's some research I found when I was working on updating my e-reports (free to all subscribers). It reinforced what I've said before: creatine monohydrate is a proven, effective supplement that does not need any improvement. It does not rapidly degrade as some have suggested:
Quoted from: Analysis of the efficacy, safety, and regulatory status of novel forms of creatine (emphasis mine)
I'd suggest you stick with any brand of creatine monohydrate with the creapure label. I really like
Prolab Creatine Monohydrate , but any creapure brand will do. Buy it in bulk (1,000 grams) and you'll be saving money.
Creatine has become one of the most popular dietary supplements in the sports nutrition market. The form of creatine that has been most extensively studied and commonly used in dietary supplements is creatine monohydrate (CM). Studies have consistently indicated that CM supplementation increases muscle creatine and phosphocreatine concentrations by approximately 15-40%, enhances anaerobic exercise capacity, and increases training volume leading to greater gains in strength, power, and muscle mass. A number of potential therapeutic benefits have also been suggested in various clinical populations. Studies have indicated that CM is not degraded during normal digestion and that nearly 99% of orally ingested CM is either taken up by muscle or excreted in urine. Further, no medically significant side effects have been reported in literature. Nevertheless, supplement manufacturers have continually introduced newer forms of creatine into the marketplace. These newer forms have been purported to have better physical and chemical properties, bioavailability, efficacy, and/or safety profiles than CM. However, there is little to no evidence that any of the newer forms of creatine are more effective and/or safer than CM whether ingested alone and/or in combination with other nutrients. In addition, whereas the safety, efficacy, and regulatory status of CM is clearly defined in almost all global markets; the safety, efficacy, and regulatory status of other forms of creatine present in today's marketplace as a dietary or food supplement is less clear.
Quoted from: Analysis of the efficacy, safety, and regulatory status of novel forms of creatine (emphasis mine)
I'd suggest you stick with any brand of creatine monohydrate with the creapure label. I really like
Prolab Creatine Monohydrate , but any creapure brand will do. Buy it in bulk (1,000 grams) and you'll be saving money.
6/2/11
Jack3d Supplement Review
My review/experience with the Jack3d supplement.This review is a bit unusual for a couple of reasons:
1). I don't really emphasize supplements that much on this blog. I think most trainees over-emphasize supplementation and under-emphasize the more important issues (such as diet and training).
2). I'm not sure any review based on one guy's experience is that valuable. There's always the danger of the placebo effect, and I'm not immune to this.
Anyway, here goes:
I decided to try Jack3d after seeing several favorable reviews of it on forums, etc. I was curious to see if any of these newer pre-workout supplements could remind me of Ultimate Orange (the one I used to take back in the 90's, before ephedra was demonized).
I was fairly pleased with the supplement's effect--it did seem to give me an energy boost for my workout. I'm not sure exactly which ingredient was most responsible. Jack3d contains 1,3-Dimethylamylamine, a common stimulant in supplements. Apparently I tolerate it fairly well, but this was no surprise--my body just loves stimulants.
Conclusion:
I think Jack3d is worth a try if you are an experienced trainee looking for a pre-workout supplement (I would not recommend it for beginner trainees). Just be sure to carefully follow the instructions and beware of developing a tolerance to the stimulants. You can click the link below to check it out on bodybuilding.com:
USPlabs Jack3d - 250 Grams - Tropical Fruit Punch
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