You can read my review of the program here: 24/7 Fat Loss Review
10/24/11
24/7 Fat Loss Program
There's a new fat loss program from Joel Marion and Craig Ballantyne called 24/7 fat loss. I respect both of these guys because I've reviewed some of their previous programs and they've been popular sellers here (with low refund requests). This new program is designed to help you maximize your fat burning potential at all times.
You can read my review of the program here: 24/7 Fat Loss Review
You can read my review of the program here: 24/7 Fat Loss Review
10/21/11
Workout Rest
Part of the reason is my back is bothering me and I need to give it a rest. I haven't taken a week off training since July if I remember correctly. I've been doing deloading workouts (it's part of the program I use--you can see my review of Triple Threat Muscle for more info on my current training program). But I don't think I've taken a week completely off since July (even then I'm not sure if I took the whole week off).
I've taken a break from my fat loss program in that I haven't really been following any kind of diet. I've pretty much eaten what I wanted to. But I'm in the habit of skipping breakfast now, so my meals usually don't start until lunch or late afternoon. Some of my days have been high calorie, but I think others have been more maintenance level.
I've heard of guys going crazy and completely losing their visible abs within ten days. That doesn't seem to be happening to me.
Resting and deloading are two things I would have done more of if I could do back and redo my 20+ years of training. Seems the old school, natural training methods call for it: Vince Gironda, for example, advocated a train 21-rest 7 (days) routine to get past "sticking points." Jason Ferruggia also believes older/advanced trainees should consider taking a complete break from lifting every 3-4 weeks.
10/17/11
Does Creatine Work?
Creatine Monohydrate definitely "works." If I had to chose just one bodybuilding supplement, this would be it. Research has proven time and again that it actually helps most of the people who use it. Over 500 studies have been done, and most (about 70%) concluded this supplement to be effective in terms of improving performance.
But I don't believe in any of the "buffered" creatine formulas, such as creatine ethyl ester and kre-alkalyn. Contrary to what some claim, creatine monohydrate does not rapidly degrade during digestion, and 99% of what you ingest actually makes it to the muscle tissue. Furthermore, there is not really any solid evidence that "novel" forms of creatine are safer or any more effective than plain 'ole monohydrate.2
Unfortunately, the effectiveness of creatine has been manipulated by some unethical supplement companies--something I learned from Pilon's book (see: How Much Protein do You Need to Build Muscle). Here's how the scam works:
1. A supplement manufacturer will develop a "cutting" edge product with a bunch of random (worthless) ingredients.
2. The before-mentioned supplement will have one ingredient that does work: creatine monohydrate.
3. Studies on this new supplement will yield impressive results in the subjects who use it (as I've demonstrated, creatine monohydrate usually produces significant, measurable improvements).
4. People are fooled into buying the over-priced supplement when they would have done just as well to buy creatine alone.
So check the ingredients of any new supplement--you may find there's nothing really new about the effective ingredient.
Conclusion:
Creatine Monohydrate is on my "short list" of useful, cost-effective supplements. I'm partial to Prolab's brand, but any brand with the creapure mark will do. Some prefer to load it, but I usually just take 3-5 grams a day.
References:
1. Effects of creatine supplementation on performance and training adaptations.
2. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine
. . . creatine supplementation during training has been reported to promote significantly greater gains in strength, fat free mass, and performance primarily of high intensity exercise tasks. Although not all studies report significant results, the preponderance of scientific evidence indicates that creatine supplementation appears to be a generally effective nutritional ergogenic aid for a variety of exercise tasks in a number of athletic and clinical populations.1
But I don't believe in any of the "buffered" creatine formulas, such as creatine ethyl ester and kre-alkalyn. Contrary to what some claim, creatine monohydrate does not rapidly degrade during digestion, and 99% of what you ingest actually makes it to the muscle tissue. Furthermore, there is not really any solid evidence that "novel" forms of creatine are safer or any more effective than plain 'ole monohydrate.2
Unfortunately, the effectiveness of creatine has been manipulated by some unethical supplement companies--something I learned from Pilon's book (see: How Much Protein do You Need to Build Muscle). Here's how the scam works:
1. A supplement manufacturer will develop a "cutting" edge product with a bunch of random (worthless) ingredients.
2. The before-mentioned supplement will have one ingredient that does work: creatine monohydrate.
3. Studies on this new supplement will yield impressive results in the subjects who use it (as I've demonstrated, creatine monohydrate usually produces significant, measurable improvements).
4. People are fooled into buying the over-priced supplement when they would have done just as well to buy creatine alone.
So check the ingredients of any new supplement--you may find there's nothing really new about the effective ingredient.
Conclusion:
 |
| Prolab Micronized Creatine |
References:
1. Effects of creatine supplementation on performance and training adaptations.
2. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine
10/14/11
Fat Loss Program: Mission Accomplished?
Hey guys,
As many of you know, I've been working on a fat loss transformation since June. The most dramatic results came in the first three months--I was already quite pleased with my transformation at that point.
But I've gotten even leaner since then. You can visit the Transformation E-Report Page for more details. Those of you who are already subscribed have a copy of the e-report explaining the plan I used to get lean.
 |
| October 14th |
As many of you know, I've been working on a fat loss transformation since June. The most dramatic results came in the first three months--I was already quite pleased with my transformation at that point.
But I've gotten even leaner since then. You can visit the Transformation E-Report Page for more details. Those of you who are already subscribed have a copy of the e-report explaining the plan I used to get lean.
10/13/11
The Avengers Official Trailer
Here's the official trailer for The Avengers movie.
You may want to check out my Super Hero Workout Review if you'd like a program inspired by these comic book heroes.
Related Posts:
Chris Hemsworth: Thor Muscle
Chris Evans: Captain America Muscle
Related Posts:
Chris Hemsworth: Thor Muscle
Chris Evans: Captain America Muscle
10/11/11
Vince Gironda
There's a new e-book out based on the routines and philosophy of a bodybuilding legend. The book is entitled Vince Gironda: Legend and Myth (by Alan Palmieri).
Vince is probably best known for his 8x8 workout system, but you'll find several other training programs in the e-book.
I've really enjoyed reading through this: I learned just how much of a genius Gironda was when it comes to natural bodybuilding. Some of the things he said decades ago were later discovered to be true. Example: Vince believed eggs were one of nature's most valuable sources of protein and other nutrients--he never bought into the hype about eggs being bad for cardiovascular health.
Here's another one: Gironda discovered that some of his trainees responded better to a low carb approach to dieting (I thought this was a 90's thing, but he was ahead of his time).
You'll also find several training routines in this e-book. Vince believed in training a muscle about twice a week and avoiding over-training. He didn't have much use for the kind of splits advocated in modern-day bodybuilding magazines.
I recommend this e-book. I think it is a great resource in terms of training information and bodybuilding history.
But keep three things in mind if you decide to buy it:
1. The book's content isn't neatly divided into sections (training, nutrition, etc). Palmieri explains this in the introduction, but it took a little getting used to as I read it. The book reads more like a narrative of the author's conversations and interactions with Vince.
2. You'll probably find some things you disagree with. Vince Gironda was outspoken and had some controversial opinions. The author leaves it up to you to decide whether or not you agree. I think you'll find much of what he says makes perfect sense and is very helpful. But you don't have to blindly accept everything in order to benefit.
3. Be sure to choose a training program that is appropriate for your level of fitness. Many of the routines I saw were designed for those who've already been training for a year or more (it's clearly stated in the e-book). Don't try one of these if you are still a beginner.
Just click here to check out this product. Please use my links if this review has helped you--you'll be supporting and honest voice in the fitness industry.
Vince is probably best known for his 8x8 workout system, but you'll find several other training programs in the e-book.
I've really enjoyed reading through this: I learned just how much of a genius Gironda was when it comes to natural bodybuilding. Some of the things he said decades ago were later discovered to be true. Example: Vince believed eggs were one of nature's most valuable sources of protein and other nutrients--he never bought into the hype about eggs being bad for cardiovascular health.
Here's another one: Gironda discovered that some of his trainees responded better to a low carb approach to dieting (I thought this was a 90's thing, but he was ahead of his time).
You'll also find several training routines in this e-book. Vince believed in training a muscle about twice a week and avoiding over-training. He didn't have much use for the kind of splits advocated in modern-day bodybuilding magazines.
I recommend this e-book. I think it is a great resource in terms of training information and bodybuilding history.
But keep three things in mind if you decide to buy it:
1. The book's content isn't neatly divided into sections (training, nutrition, etc). Palmieri explains this in the introduction, but it took a little getting used to as I read it. The book reads more like a narrative of the author's conversations and interactions with Vince.
2. You'll probably find some things you disagree with. Vince Gironda was outspoken and had some controversial opinions. The author leaves it up to you to decide whether or not you agree. I think you'll find much of what he says makes perfect sense and is very helpful. But you don't have to blindly accept everything in order to benefit.
3. Be sure to choose a training program that is appropriate for your level of fitness. Many of the routines I saw were designed for those who've already been training for a year or more (it's clearly stated in the e-book). Don't try one of these if you are still a beginner.
Just click here to check out this product. Please use my links if this review has helped you--you'll be supporting and honest voice in the fitness industry.
10/5/11
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