Showing posts with label Fitness. Show all posts
Showing posts with label Fitness. Show all posts
10 August 2010
05 August 2008
An In depth, Revealing and Brutally Honest interview with Will Brink
Q: How long have you been involved in the bodybuilding, health, and fitness industry? How did you start in the industry and get so well known?
WB: I have been involved in the “biz” for almost 20 years at this point. Back in the day, when I had a private training business, people kept telling me I should write articles for the magazines. I had a good reputation in the local area for getting bodybuilders into shape, pre-contest. At the time, I was also doing some local seminars and people kept telling me I should send in some articles to the bodybuilding magazines. That’s more or less where it started for me.
Q: So what was the first magazine you published an article in?
WB: I had published articles in a bunch of local and regional publications before that, but the first large, well known bodybuilding magazine I published in was MuscleMag International. How it happened is sort of a funny story, actually. I sent the article in and heard nothing back from them. Months went by and nothing—no rejection or acceptance letters, just nada. I figured they weren't’t interested and writing articles for the ‘big time’ magazines was not in my future.
One day I was in the book store with my girlfriend at the time, and we were looking through the various magazines. I recall the day vividly, in fact. I was looking at a Flex Magazine and she was looking through a copy of MuscleMag. She asked me, “Didn’t you submit an article to this magazine?” I said, “Yes, but they never responded, so I guess they weren’t interested in what I had to say.” She spun the magazine around and there was a big, two page spread with an article called “How to Make Constant Gains and Avoid Burnout by Will Brink.”
I have to say, my brain was still not really processing what I was seeing. I think it took a full minute or so for the info to actually hit the part of my brain that fully appreciated that I did, in fact, have my first article published in a magazine read all over the world.
I yelled, “Hey, that’s my article!” Everyone in the quiet book store looked over at us. I said, “Hey, this is my article in this magazine!” to the staring people. They looked back at me with a “Great, so shut up already,” look. I grabbed all the MuscleMags they had, about ten or twelve I recall, and purchased them. Still have them in a box in the basement! I contacted MuscleMag and they had lost my contact info and figured I would pop up after seeing the article in print…what if I had never seen it?!
Q: So who else did you write for after that?
WB: Oh geez, a bunch of publications, not all just bodybuilding-oriented. Back in the day, the magazine you had to be in was Muscle Media 2000, which was owned by Bill Phillips. So, I made a point to be in that magazine on a regular basis. Beyond that, I continued to write quite a bit for MuscleMag International, and had a monthly column with them for over 10 years. Others off the top of my head were Let’s Live, Muscle & Fitness, Life Extension magazine, Muscular Development, Townsend Letter for Doctors, IronMan, Inside Karate, Exercise for Men Only, Physical, Power, Body International, Oxygen, Penthouse, Fitness RX, Big, as well as others over the years that I can’t remember right now.
Q: That’s quite a list Will! You may be the most published bodybuilding and fitness writer out there. Errr, Penthouse? Writing dirty stories too?
(Laughing). No porn! At the time, Penthouse had a men’s health section. I don’t know if they still do or not, but the editor at the time contacted me about writing some short pieces on nutrition and such for that section, so no, I was not submitting dirty stories to Penthouse! I did attend one of their Christmas parties in NY, however, and that was… interesting to say the least! But that’s all I’m willing to say on the matter.
Q: I know you have also written chapters in various books and or written entire books, including e-books. Can you tell us about some of that?
WB: How much time and space do we have here? (laughing). My first actual print book was called “Priming the Anabolic Environment” which was geared, as the name implies, toward bodybuilders. It covered all the essential basics of gaining muscle mass. It can still be found on the shelves in some book stores as well as from Amazon and other online retailers.
I’ve written chapters here and there for various sports nutrition text books, as well as some peer-reviewed research found in the science and medical journals—although I am not a ‘scientist’ in the classic sense as I don’t work at a lab or university. Most people have probably heard of “Body for Life” by Bill Phillips, which was a national best seller. Before that book, he had a book called The Sports Supplement Review. I wrote chapter eleven of that book, for example.
Q: What got you into the fitness and bodybuilding industry? What was your background for all the writing and consulting work?
WB: My grandmother bought me a gym membership for my fourteenth birthday. As a kid growing up in Brooklyn NY, trouble had a habit of finding me. She thought a membership to a gym might be a good place for me to stay out of trouble, and she was right. That’s what got me into bodybuilding and fitness on a personal level.
What actually got me started in the biz is a topic I’ve never discussed in public before. When I was a college student, I worked out, read the muscle magazines, and was more or less your average guy in the gym who ate pretty well and took a multivitamin. I was majoring in Psychology and journalism at the time and ever thought anything about the health and fitness industry. At 20 years old, however, I experienced a life-threatening illness that changed the entire direction of my life. What I learned was that working out, a “healthy” diet, and a multivitamin was clearly not enough to prevent disease, and more research was needed on my part.
Q: What illness did you have if I may ask?
WB: I was diagnosed with Hodgkin’s Lymphoma, which is a form of cancer of the lymph nodes. I was treated for that, and have been disease-free ever since, although I have suffered some side effects from the treatments over the years. That experience totally changed my view of the world, and sent me in a direction I had never anticipated, which was many years of research in nutrition and the medical sciences in general.
I became something of a perpetual student, took courses in so many topics I can’t even tell you. Nutrition, chemistry, physiology, psychology, all manner of writing courses, as well as other topics both science and non-science related. From 1983 to around 1997, I took courses at 5 different colleges I recall. I probably have enough credits for several masters’ degrees at this point! Finally I realized I had better get some sort of actual degree. I graduated from Harvard University with a concentration in the Natural Sciences. It was mostly a pre-med course load I took, with some sidetracks into areas I was interested in.
So, my lifelong research into health, fitness, nutrition, bodybuilding, anti-aging, disease prevention, weight loss, and other topics began with an illness that totally threw a monkey wrench into my life. It all started there really, though I didn’t know that at the time…
Q: Long term side effects from the treatments? I met you at the Arnold Classic and you look like a very healthy man!
WB: The treatments are known to cause damage to the thyroid and the heart in particular. I have had some issues with both, but yes, in fact I am quite healthy compared to most people. I do have to take thyroid medication, and get regular check ups for the heart, but cardiovascular tests always show me to be above average in cardio function. All things considered, I am in good health, although I remain at greater risk for cardiovascular issues such as scar tissue, and other problems.
Q: With those roadblocks thrown in your way at such an early age, you seemed to have accomplished quite a bit.
WB: I have never let any of it stop me from achieving what I needed to achieve. Slow me down, yes. Force me to work around it, yes. Force me to alter my path in life, yes. Stop me, no!
Q: What have you learned from the experience that you can share with others?
WB: Mostly that people are far tougher than they think, that life will always find a way to let you know you are not the boss, and you better appreciate what you have. It’s allowed me to have empathy with people from all walks of life I think. At the same time, I don’t have much sympathy for those who are not willing to take account of themselves and their behavior, and take responsibility for where ever it is they find themselves in this life.
Q: You mentioned psychology. For some reason, I don’t see you as a psychology buff. You always strike me as one focused on the “hard” sciences like chemistry or biology.
WB: Yes, well, people know me as a “hard” science type as you said, but I have always been fascinated by the inner workings of the human psyche. I was a psych major before my big change in direction, and through the years have done course work in general psychology, child psychology, abnormal psychology, developmental psychology, and personality psychology. I still read about the topic to this day and believe the human mind plays a far greater role in our physical health than most appreciate, or science and modern medicine is willing to admit.
Q: Interesting. Do you think you would have gone on to get a Ph.D. in that area if you had not changed directions as you said?
WB: Very possibly yes, but I probably would have gone into research vs. being a therapist. Having been through plenty of hard times myself and knowing people who have been through some very tough experiences, I have a very limited capacity to listen to people complain about mundane things.
Q: Understandable, I suppose. Getting back to the fitness and bodybuilding industry, you are also known as the “insider’s insider” when it comes to the supplement industry, and the questionable practices some companies rely on to sell products. I bet you could tell us some amazing stories there. How bad is it out there? Can you share one that won’t get you sued or in too much trouble?
WB: Sure I can, without naming names… After all the writing I was doing, I started to get requests for doing consulting work for all manner of supplement companies. I have consulted on different levels for a wide variety of companies, on R&D, marketing, helping with research, and other stuff.
So how bad is it out there, you ask? In the late 90s, I had a monthly retainer contract consulting for one of the most successful supplement companies on the planet. At the time, it made close to 100 million dollars per year, and was very well known. I was doing my usual work for these guys, some R&D for formulas, and so on.
I get called into a meeting with the owner of the company and he shows me what they are working on. He asks what I think about it, so I tell him the truth, which is, the research does not support the claims they plan on making about this product and it’s generally worthless. The owner gets a “gee, this guy is really naive” look on his face and says to me:
“Will, what we do is throw sh&% against the wall and see what sticks. We can worry about the rest later.”
That is an absolutely true story and one of many experiences I have had in the industry. What the owner of this company was letting me know, in no uncertain terms, was he didn’t care there was no research to support what he planned on selling, nor did he care if the product actually worked. He knew the power of marketing would make it sell, and as long as it sold, he didn’t give a rat’s behind about the science.
I let him know that I don’t get involved in projects where the company had no interest in supporting their claims with real science, and we parted ways. That conversation cost me about 75k right there, and that sucked! However, I have this conscience about such things that just won’t quit, so that was that. As I have said many times in many places, if you can drop your conscience, you can make a lot of money in the supplement industry, be it bodybuilding or weight loss.
Q: So you told the owner of this mega-popular supplement company that the product had no real science to support it, and that’s what he said?
WB: Yup! Me and my big mouth; telling the truth! As a consultant, and an independent one at that, it’s always been my policy to tell them the truth. Owners of such companies are usually surrounded by your classic “yes men” types who tell the owner what he or she wants to hear. As far as I am concerned, I’m not paid to tell them what they want to hear, I’m paid to tell them what they need to hear. To be perfectly honest with you, most of them really don’t want to hear the truth, and prefer the yes men.
These days I limit my consulting work to those companies that have some integrity and an interest in good science; research to support their claims; and hopefully, an owner who does not prefer “yes men.” Will Brink is no yes man…
If there is one thing I am well known for, both publicly via the mags and the ‘net, as well as privately, it’s that I tell the facts and the truth when it comes to matters of supplements, or weight loss, or gaining muscle, etc. Some people really appreciate that, and some don’t. I have made my fair share of enemies by taking the honest approach.
Q: Enemies really? Do I sense another good story?
WB: Sure, telling the truth often costs other people money. After I wrote an article that exposed the fact that not all creatines were created equal, and that some creatines on the market contained unacceptably high levels of contaminants, I had the owner of one company almost take a swing at me at a conference. I cost him a fortune as he was making most of his money selling crappy creatine to people at outrageous profits. He went out of business shortly after that. No loss to the world as far as I was concerned, the guy was a real jerk to boot…I wrote about that experience in the follow up article on the impurities found in some creatines, which single-handedly altered the entire creatine market at the time.
Q: I get the impression that you are saying that most supplement companies and diet companies and such don’t employ scientists or others who may actually know—or care—if their products actually work. Is that right?
WB: Essentially correct, yes. The ads give people the impression there are scientists in white lab coats at these companies designing supplements or diets based on real science. In a few companies that’s true, but in the vast majority of companies, it’s just a couple of out-of-shape marketing guys, or guru wannabe types, throwing you-know-what against the wall to ‘see what sticks.’ For example, the owner of the aforementioned company who made that statement was a short fat guy who previously had two heart attacks! His company employed essentially no one with any science background, but they had one hell of a marketing budget and sales force!
Q: This is some real eye-opening information you are giving us today. Black helicopters going to show up at your house?!
WB: I hope not!
Q: But seriously, from what you are saying, it sounds like all the weight loss or bodybuilding supplements and products are a total scam. Is that right?
WB: Not at all. If I felt that way, I would not use so many supplements myself! However, it is the industry that is the poster child for the term “buyer beware.” People need to be educated consumers, whether they’re looking to lose weight or gain muscle, as there are countless scam diets and worthless supplements out there. If you are not willing to do some research on your own or pay someone else who has, then you will be throwing hundreds, perhaps thousands, of dollars down the toilet.
It's about making smart choices as an educated consumer, not jumping on the bandwagon for every new supplement or miracle diet plan you believe will change your life overnight by helping you “lose 30 lbs in ten days” or “gain muscle like you were on megadoses of steroids.”
Q: I notice you don't put your name to any supplement brand as such, or have your own brand. There's big money in that, no?
WB: There can be, yes. Over the years, I’ve played with the idea of starting my own brand or teaming up with some existing company, but so far, it hasn’t happened, at least not on an official level. I prefer to sell information people can use to gain muscle, or lose fat, improve their health, or what ever effect they want vs. selling supplements. I prefer to be behind the scenes for the most part, helping companies improve a product or design a new one. I’m not really comfortable with the idea of putting my name on a label or being directly associated with a product. It presents something of a conflict of interest for me, as my goal has always been to supply objective science-based information people can apply to their lives in the “real world.”
It’s funny, however—I do get a lot of e-mails and comments from people telling me how I should sell my own line of supplements as I am the only person they trust out there! It’s hard to know what the right answer is, as there are upsides and downsides no matter what I do. Perhaps something will happen in the future with all that, I can’t say.
Q: You are also well-known for having worked with various pro bodybuilders, other athletes and fitness models, which—although impressive—is pretty standard fare for a high level trainer and “guru” type such as yourself. However, what jumped out at me was your work with law enforcement and the military. I read a letter from a sergeant from a SWAT team on the Brinkzone web site* about a seminar you did for his group. That seems like a pretty specialized area. Can you tell us more about that?
WB: Sure. I have many friends that are in either law enforcement or special operations military, and I give advice to individuals in those areas. I am also an avid shooter and compete regularly. I realized that these “high speed, low drag” types from special operations and tactical law enforcement take a lot of supplements, and are really nothing but triathletes who carry weapons and gear. They tend to eat and train like athletes. After doing some digging into the research, I found studies existed that confirmed my own impressions, which was these guys used as many, if not more, supplements than your average person in the gym.
I also knew they were getting most of their information from the musclemags and their buddies, more or less like everyone else out there. So, I thought doing some seminars for such groups could be helpful to them to perform better. In their line of work, second place means coming back in a bodybag, vs. winning a second place trophy.
I probably have a much better handle on their needs and requirements than most, due to my personal interest, research and close contacts in the law enforcement community.
Q: OK, so you have written for many publications, consulted for many of the better known supplement companies, been involved in research found in peer-reviewed journals, worked with high level athletes, as well as a long list of other accomplishments we can read about on your web site. You have written an impressive body of work that has attempted to help people navigate the minefields in the health, fitness, weight loss, and bodybuilding industries. So why are you writing e-books now vs. magazines or printed books?
WB: An excellent question. For one, e-books give me total editorial control. I can say whatever I want to say, and be as honest as I wish to be. That’s simply not possible with the print magazines, much more so today than it used to be. Another problem is that print books are often literally out of date by the time they hit the store shelves. It can take a year, or even two, to get from selling a book to a publisher to getting it printed.
New research and information on supplements, nutrition, exercise, weight loss, etc. comes out almost daily. E-books allow me to update their content in real time. For example, we are on version four on one e-book, which was done within the time it would take to get a single book into print.
Perhaps the most important feature, however, is the interactivity. E-books are not just electronic versions of “real” books, but a portal to a larger interactive community with interlinked resources such as nutrition and diet software, daily meal planners, massive food lists, exercise vids, and other tools.
Q: What do you mean by community?
WB: By community, I mean the e-books come with large private forums that are all interlinked to the above tools, and are moderated by myself and a group of hand-picked moderators, who have their own specific areas of expertise, such as rehabilitative medicine, nutrition, supplementation and training. Members talk to each other, get their questions answered, and find support and help for reaching their goals, be it gaining strength and muscle mass, losing fat, or just getting into better shape than they were last year.
You can’t compare such a total system to a print book or magazine article. It makes a print book look like a waste of time and money!
Q: So you have two e-books that are part of larger programs and communities: one that focuses on weight loss, and the other on gaining muscle mass and strength, is that right?
WB: Yes. Of course there is some overlap in information, but the nutrition, exercise sections, and supplements reviewed and or recommended are quite different between the two e-books and forums. Many of our members actually go back and forth, using the fat loss e-book when dieting and the more strength and bodybuilding-oriented e-book when trying to gain muscle mass.
Q: Are these e-books helpful for the average person just looking to lose some weight or get stronger, or are they geared toward bodybuilders and other athletes?
WB: If anyone looks on the sites that sell the e-books, they can see people from all walks of life use them. I think people get way too wrapped up in thinking there is a specific niche like “toning and firming” or “bodybuilding.” These are just terms used to make people feel there are some major differences between them. It’s mostly marketing hype really. A person might say “I just want to lose some fat and gain some muscle, but I don’t want to be a bodybuilder.” And yet, those are the exact same goals of the bodybuilders! What the person means is, they are not attempting to add as much muscle and lose as much fat as it would require to end up looking like a competitive bodybuilder, which FYI, only a small % of people have the genetics for anyway, but that’s another issue. Now where was I? Lost my train of thought!
Q: You were saying people often state they want to lose some fat or gain some muscle, or get stronger, but may not want to be bodybuilders, when those are, in fact, the same goals bodybuilders have.
WB: Exactly! It’s simply a matter of degree, but the goals are the same. One of the biggest problems I see with people achieving their goals is, they don’t have concrete goals. Without a concrete, well-defined, and measurable goal, you can’t reach it, as it does not exist. “I want to be in better shape,” or “I want to tone and firm,” or even, “I want to lose weight” are either not goals you can define or measure objectively, or they are goals you don’t actually want. For example, your body has no idea or specific mechanism for “toning and firming.” You can gain or lose fat and you can gain or lose muscle. That's it. Those are essentially your choices based on biological reality. Now, if you lose some fat and gain some muscle, you will be more “toned” in appearance and “firm” to the touch, but the body does not know from toning and firming, and that's a fact. Your goals should be to lose fat and gain—or maintain—muscle.
In other words, these goals are the same ones that bodybuilders have—it’s simply a matter of degree. Bodybuilders want to put on the maximum amount of muscle and lose the maximum amount of fat, but that’s the only real difference. What I do is cut through all the BS, and give advice based on the common denominators between seemingly complex topics. This helps people avoid the pitfalls of conflicting advice out there, most of which is either just plain wrong or based on marketing vs. reality and objective fact.
Q: What about the goal of losing weight? That seems like an objective measurable goal, no?
WB: It is, and that’s a good point to make. You will note that I said people often choose goals that are either not measurable goals you can define objectively, or they are goals you don’t actually want. Losing weight is in the latter category, and something I have been trying to teach people for a few decades. Losing weight is an objective and easy to track measure, it’s just the wrong measure! What people need to focus on is losing fat, not weight! When you lose weight, it can be muscle, water, bone, and fat.
Most people focus exclusively on weight loss, and go about dieting and exercising—assuming they exercise at all—to lose weight. In that process, they often end up simply a thinner version of their former flabby selves. Sometimes, they even end up with a higher bodyfat percentage after they lose weight, as most of what they lost was muscle! Using weight loss as the only measure of success is a huge mistake! Unfortunately, it’s one I see people make all the time.
Q: Wow, that makes almost too much sense Will! Real food for thought there. This has been a fascinating conversation. I hope readers will enjoy reading it as much as I did writing it. Thank you for your time!
WB: Much appreciated, one of the best interviews I have been part of, so thank you!
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About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.
His often ground breaking articles can be found in publications such as Muscle Media, MuscleMag, Life Extension, Muscle & Fitness, Inside Karate, IronMan, Exercise for Men Only, Oxygen, Penthouse, and many others.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss / muscle building & supplement industry.
He is the author, amongst other things of the hard copy book Priming the Anabolic Environment and two best selling e-books Bodybuilding Revealed & Fat Loss Revealed.
He's a guest on national radio/television programs and a speaker at industry and scientific conferences and runs seminars for tactical law enforcement (SWAT)
WB: I have been involved in the “biz” for almost 20 years at this point. Back in the day, when I had a private training business, people kept telling me I should write articles for the magazines. I had a good reputation in the local area for getting bodybuilders into shape, pre-contest. At the time, I was also doing some local seminars and people kept telling me I should send in some articles to the bodybuilding magazines. That’s more or less where it started for me.
Q: So what was the first magazine you published an article in?
WB: I had published articles in a bunch of local and regional publications before that, but the first large, well known bodybuilding magazine I published in was MuscleMag International. How it happened is sort of a funny story, actually. I sent the article in and heard nothing back from them. Months went by and nothing—no rejection or acceptance letters, just nada. I figured they weren't’t interested and writing articles for the ‘big time’ magazines was not in my future.
One day I was in the book store with my girlfriend at the time, and we were looking through the various magazines. I recall the day vividly, in fact. I was looking at a Flex Magazine and she was looking through a copy of MuscleMag. She asked me, “Didn’t you submit an article to this magazine?” I said, “Yes, but they never responded, so I guess they weren’t interested in what I had to say.” She spun the magazine around and there was a big, two page spread with an article called “How to Make Constant Gains and Avoid Burnout by Will Brink.”
I have to say, my brain was still not really processing what I was seeing. I think it took a full minute or so for the info to actually hit the part of my brain that fully appreciated that I did, in fact, have my first article published in a magazine read all over the world.
I yelled, “Hey, that’s my article!” Everyone in the quiet book store looked over at us. I said, “Hey, this is my article in this magazine!” to the staring people. They looked back at me with a “Great, so shut up already,” look. I grabbed all the MuscleMags they had, about ten or twelve I recall, and purchased them. Still have them in a box in the basement! I contacted MuscleMag and they had lost my contact info and figured I would pop up after seeing the article in print…what if I had never seen it?!
Q: So who else did you write for after that?
WB: Oh geez, a bunch of publications, not all just bodybuilding-oriented. Back in the day, the magazine you had to be in was Muscle Media 2000, which was owned by Bill Phillips. So, I made a point to be in that magazine on a regular basis. Beyond that, I continued to write quite a bit for MuscleMag International, and had a monthly column with them for over 10 years. Others off the top of my head were Let’s Live, Muscle & Fitness, Life Extension magazine, Muscular Development, Townsend Letter for Doctors, IronMan, Inside Karate, Exercise for Men Only, Physical, Power, Body International, Oxygen, Penthouse, Fitness RX, Big, as well as others over the years that I can’t remember right now.
Q: That’s quite a list Will! You may be the most published bodybuilding and fitness writer out there. Errr, Penthouse? Writing dirty stories too?
(Laughing). No porn! At the time, Penthouse had a men’s health section. I don’t know if they still do or not, but the editor at the time contacted me about writing some short pieces on nutrition and such for that section, so no, I was not submitting dirty stories to Penthouse! I did attend one of their Christmas parties in NY, however, and that was… interesting to say the least! But that’s all I’m willing to say on the matter.
Q: I know you have also written chapters in various books and or written entire books, including e-books. Can you tell us about some of that?
WB: How much time and space do we have here? (laughing). My first actual print book was called “Priming the Anabolic Environment” which was geared, as the name implies, toward bodybuilders. It covered all the essential basics of gaining muscle mass. It can still be found on the shelves in some book stores as well as from Amazon and other online retailers.
I’ve written chapters here and there for various sports nutrition text books, as well as some peer-reviewed research found in the science and medical journals—although I am not a ‘scientist’ in the classic sense as I don’t work at a lab or university. Most people have probably heard of “Body for Life” by Bill Phillips, which was a national best seller. Before that book, he had a book called The Sports Supplement Review. I wrote chapter eleven of that book, for example.
Q: What got you into the fitness and bodybuilding industry? What was your background for all the writing and consulting work?
WB: My grandmother bought me a gym membership for my fourteenth birthday. As a kid growing up in Brooklyn NY, trouble had a habit of finding me. She thought a membership to a gym might be a good place for me to stay out of trouble, and she was right. That’s what got me into bodybuilding and fitness on a personal level.
What actually got me started in the biz is a topic I’ve never discussed in public before. When I was a college student, I worked out, read the muscle magazines, and was more or less your average guy in the gym who ate pretty well and took a multivitamin. I was majoring in Psychology and journalism at the time and ever thought anything about the health and fitness industry. At 20 years old, however, I experienced a life-threatening illness that changed the entire direction of my life. What I learned was that working out, a “healthy” diet, and a multivitamin was clearly not enough to prevent disease, and more research was needed on my part.
Q: What illness did you have if I may ask?
WB: I was diagnosed with Hodgkin’s Lymphoma, which is a form of cancer of the lymph nodes. I was treated for that, and have been disease-free ever since, although I have suffered some side effects from the treatments over the years. That experience totally changed my view of the world, and sent me in a direction I had never anticipated, which was many years of research in nutrition and the medical sciences in general.
I became something of a perpetual student, took courses in so many topics I can’t even tell you. Nutrition, chemistry, physiology, psychology, all manner of writing courses, as well as other topics both science and non-science related. From 1983 to around 1997, I took courses at 5 different colleges I recall. I probably have enough credits for several masters’ degrees at this point! Finally I realized I had better get some sort of actual degree. I graduated from Harvard University with a concentration in the Natural Sciences. It was mostly a pre-med course load I took, with some sidetracks into areas I was interested in.
So, my lifelong research into health, fitness, nutrition, bodybuilding, anti-aging, disease prevention, weight loss, and other topics began with an illness that totally threw a monkey wrench into my life. It all started there really, though I didn’t know that at the time…
Q: Long term side effects from the treatments? I met you at the Arnold Classic and you look like a very healthy man!
WB: The treatments are known to cause damage to the thyroid and the heart in particular. I have had some issues with both, but yes, in fact I am quite healthy compared to most people. I do have to take thyroid medication, and get regular check ups for the heart, but cardiovascular tests always show me to be above average in cardio function. All things considered, I am in good health, although I remain at greater risk for cardiovascular issues such as scar tissue, and other problems.
Q: With those roadblocks thrown in your way at such an early age, you seemed to have accomplished quite a bit.
WB: I have never let any of it stop me from achieving what I needed to achieve. Slow me down, yes. Force me to work around it, yes. Force me to alter my path in life, yes. Stop me, no!
Q: What have you learned from the experience that you can share with others?
WB: Mostly that people are far tougher than they think, that life will always find a way to let you know you are not the boss, and you better appreciate what you have. It’s allowed me to have empathy with people from all walks of life I think. At the same time, I don’t have much sympathy for those who are not willing to take account of themselves and their behavior, and take responsibility for where ever it is they find themselves in this life.
Q: You mentioned psychology. For some reason, I don’t see you as a psychology buff. You always strike me as one focused on the “hard” sciences like chemistry or biology.
WB: Yes, well, people know me as a “hard” science type as you said, but I have always been fascinated by the inner workings of the human psyche. I was a psych major before my big change in direction, and through the years have done course work in general psychology, child psychology, abnormal psychology, developmental psychology, and personality psychology. I still read about the topic to this day and believe the human mind plays a far greater role in our physical health than most appreciate, or science and modern medicine is willing to admit.
Q: Interesting. Do you think you would have gone on to get a Ph.D. in that area if you had not changed directions as you said?
WB: Very possibly yes, but I probably would have gone into research vs. being a therapist. Having been through plenty of hard times myself and knowing people who have been through some very tough experiences, I have a very limited capacity to listen to people complain about mundane things.
Q: Understandable, I suppose. Getting back to the fitness and bodybuilding industry, you are also known as the “insider’s insider” when it comes to the supplement industry, and the questionable practices some companies rely on to sell products. I bet you could tell us some amazing stories there. How bad is it out there? Can you share one that won’t get you sued or in too much trouble?
WB: Sure I can, without naming names… After all the writing I was doing, I started to get requests for doing consulting work for all manner of supplement companies. I have consulted on different levels for a wide variety of companies, on R&D, marketing, helping with research, and other stuff.
So how bad is it out there, you ask? In the late 90s, I had a monthly retainer contract consulting for one of the most successful supplement companies on the planet. At the time, it made close to 100 million dollars per year, and was very well known. I was doing my usual work for these guys, some R&D for formulas, and so on.
I get called into a meeting with the owner of the company and he shows me what they are working on. He asks what I think about it, so I tell him the truth, which is, the research does not support the claims they plan on making about this product and it’s generally worthless. The owner gets a “gee, this guy is really naive” look on his face and says to me:
“Will, what we do is throw sh&% against the wall and see what sticks. We can worry about the rest later.”
That is an absolutely true story and one of many experiences I have had in the industry. What the owner of this company was letting me know, in no uncertain terms, was he didn’t care there was no research to support what he planned on selling, nor did he care if the product actually worked. He knew the power of marketing would make it sell, and as long as it sold, he didn’t give a rat’s behind about the science.
I let him know that I don’t get involved in projects where the company had no interest in supporting their claims with real science, and we parted ways. That conversation cost me about 75k right there, and that sucked! However, I have this conscience about such things that just won’t quit, so that was that. As I have said many times in many places, if you can drop your conscience, you can make a lot of money in the supplement industry, be it bodybuilding or weight loss.
Q: So you told the owner of this mega-popular supplement company that the product had no real science to support it, and that’s what he said?
WB: Yup! Me and my big mouth; telling the truth! As a consultant, and an independent one at that, it’s always been my policy to tell them the truth. Owners of such companies are usually surrounded by your classic “yes men” types who tell the owner what he or she wants to hear. As far as I am concerned, I’m not paid to tell them what they want to hear, I’m paid to tell them what they need to hear. To be perfectly honest with you, most of them really don’t want to hear the truth, and prefer the yes men.
These days I limit my consulting work to those companies that have some integrity and an interest in good science; research to support their claims; and hopefully, an owner who does not prefer “yes men.” Will Brink is no yes man…
If there is one thing I am well known for, both publicly via the mags and the ‘net, as well as privately, it’s that I tell the facts and the truth when it comes to matters of supplements, or weight loss, or gaining muscle, etc. Some people really appreciate that, and some don’t. I have made my fair share of enemies by taking the honest approach.
Q: Enemies really? Do I sense another good story?
WB: Sure, telling the truth often costs other people money. After I wrote an article that exposed the fact that not all creatines were created equal, and that some creatines on the market contained unacceptably high levels of contaminants, I had the owner of one company almost take a swing at me at a conference. I cost him a fortune as he was making most of his money selling crappy creatine to people at outrageous profits. He went out of business shortly after that. No loss to the world as far as I was concerned, the guy was a real jerk to boot…I wrote about that experience in the follow up article on the impurities found in some creatines, which single-handedly altered the entire creatine market at the time.
Q: I get the impression that you are saying that most supplement companies and diet companies and such don’t employ scientists or others who may actually know—or care—if their products actually work. Is that right?
WB: Essentially correct, yes. The ads give people the impression there are scientists in white lab coats at these companies designing supplements or diets based on real science. In a few companies that’s true, but in the vast majority of companies, it’s just a couple of out-of-shape marketing guys, or guru wannabe types, throwing you-know-what against the wall to ‘see what sticks.’ For example, the owner of the aforementioned company who made that statement was a short fat guy who previously had two heart attacks! His company employed essentially no one with any science background, but they had one hell of a marketing budget and sales force!
Q: This is some real eye-opening information you are giving us today. Black helicopters going to show up at your house?!
WB: I hope not!
Q: But seriously, from what you are saying, it sounds like all the weight loss or bodybuilding supplements and products are a total scam. Is that right?
WB: Not at all. If I felt that way, I would not use so many supplements myself! However, it is the industry that is the poster child for the term “buyer beware.” People need to be educated consumers, whether they’re looking to lose weight or gain muscle, as there are countless scam diets and worthless supplements out there. If you are not willing to do some research on your own or pay someone else who has, then you will be throwing hundreds, perhaps thousands, of dollars down the toilet.
It's about making smart choices as an educated consumer, not jumping on the bandwagon for every new supplement or miracle diet plan you believe will change your life overnight by helping you “lose 30 lbs in ten days” or “gain muscle like you were on megadoses of steroids.”
Q: I notice you don't put your name to any supplement brand as such, or have your own brand. There's big money in that, no?
WB: There can be, yes. Over the years, I’ve played with the idea of starting my own brand or teaming up with some existing company, but so far, it hasn’t happened, at least not on an official level. I prefer to sell information people can use to gain muscle, or lose fat, improve their health, or what ever effect they want vs. selling supplements. I prefer to be behind the scenes for the most part, helping companies improve a product or design a new one. I’m not really comfortable with the idea of putting my name on a label or being directly associated with a product. It presents something of a conflict of interest for me, as my goal has always been to supply objective science-based information people can apply to their lives in the “real world.”
It’s funny, however—I do get a lot of e-mails and comments from people telling me how I should sell my own line of supplements as I am the only person they trust out there! It’s hard to know what the right answer is, as there are upsides and downsides no matter what I do. Perhaps something will happen in the future with all that, I can’t say.
Q: You are also well-known for having worked with various pro bodybuilders, other athletes and fitness models, which—although impressive—is pretty standard fare for a high level trainer and “guru” type such as yourself. However, what jumped out at me was your work with law enforcement and the military. I read a letter from a sergeant from a SWAT team on the Brinkzone web site* about a seminar you did for his group. That seems like a pretty specialized area. Can you tell us more about that?
WB: Sure. I have many friends that are in either law enforcement or special operations military, and I give advice to individuals in those areas. I am also an avid shooter and compete regularly. I realized that these “high speed, low drag” types from special operations and tactical law enforcement take a lot of supplements, and are really nothing but triathletes who carry weapons and gear. They tend to eat and train like athletes. After doing some digging into the research, I found studies existed that confirmed my own impressions, which was these guys used as many, if not more, supplements than your average person in the gym.
I also knew they were getting most of their information from the musclemags and their buddies, more or less like everyone else out there. So, I thought doing some seminars for such groups could be helpful to them to perform better. In their line of work, second place means coming back in a bodybag, vs. winning a second place trophy.
I probably have a much better handle on their needs and requirements than most, due to my personal interest, research and close contacts in the law enforcement community.
Q: OK, so you have written for many publications, consulted for many of the better known supplement companies, been involved in research found in peer-reviewed journals, worked with high level athletes, as well as a long list of other accomplishments we can read about on your web site. You have written an impressive body of work that has attempted to help people navigate the minefields in the health, fitness, weight loss, and bodybuilding industries. So why are you writing e-books now vs. magazines or printed books?
WB: An excellent question. For one, e-books give me total editorial control. I can say whatever I want to say, and be as honest as I wish to be. That’s simply not possible with the print magazines, much more so today than it used to be. Another problem is that print books are often literally out of date by the time they hit the store shelves. It can take a year, or even two, to get from selling a book to a publisher to getting it printed.
New research and information on supplements, nutrition, exercise, weight loss, etc. comes out almost daily. E-books allow me to update their content in real time. For example, we are on version four on one e-book, which was done within the time it would take to get a single book into print.
Perhaps the most important feature, however, is the interactivity. E-books are not just electronic versions of “real” books, but a portal to a larger interactive community with interlinked resources such as nutrition and diet software, daily meal planners, massive food lists, exercise vids, and other tools.
Q: What do you mean by community?
WB: By community, I mean the e-books come with large private forums that are all interlinked to the above tools, and are moderated by myself and a group of hand-picked moderators, who have their own specific areas of expertise, such as rehabilitative medicine, nutrition, supplementation and training. Members talk to each other, get their questions answered, and find support and help for reaching their goals, be it gaining strength and muscle mass, losing fat, or just getting into better shape than they were last year.
You can’t compare such a total system to a print book or magazine article. It makes a print book look like a waste of time and money!
Q: So you have two e-books that are part of larger programs and communities: one that focuses on weight loss, and the other on gaining muscle mass and strength, is that right?
WB: Yes. Of course there is some overlap in information, but the nutrition, exercise sections, and supplements reviewed and or recommended are quite different between the two e-books and forums. Many of our members actually go back and forth, using the fat loss e-book when dieting and the more strength and bodybuilding-oriented e-book when trying to gain muscle mass.
Q: Are these e-books helpful for the average person just looking to lose some weight or get stronger, or are they geared toward bodybuilders and other athletes?
WB: If anyone looks on the sites that sell the e-books, they can see people from all walks of life use them. I think people get way too wrapped up in thinking there is a specific niche like “toning and firming” or “bodybuilding.” These are just terms used to make people feel there are some major differences between them. It’s mostly marketing hype really. A person might say “I just want to lose some fat and gain some muscle, but I don’t want to be a bodybuilder.” And yet, those are the exact same goals of the bodybuilders! What the person means is, they are not attempting to add as much muscle and lose as much fat as it would require to end up looking like a competitive bodybuilder, which FYI, only a small % of people have the genetics for anyway, but that’s another issue. Now where was I? Lost my train of thought!
Q: You were saying people often state they want to lose some fat or gain some muscle, or get stronger, but may not want to be bodybuilders, when those are, in fact, the same goals bodybuilders have.
WB: Exactly! It’s simply a matter of degree, but the goals are the same. One of the biggest problems I see with people achieving their goals is, they don’t have concrete goals. Without a concrete, well-defined, and measurable goal, you can’t reach it, as it does not exist. “I want to be in better shape,” or “I want to tone and firm,” or even, “I want to lose weight” are either not goals you can define or measure objectively, or they are goals you don’t actually want. For example, your body has no idea or specific mechanism for “toning and firming.” You can gain or lose fat and you can gain or lose muscle. That's it. Those are essentially your choices based on biological reality. Now, if you lose some fat and gain some muscle, you will be more “toned” in appearance and “firm” to the touch, but the body does not know from toning and firming, and that's a fact. Your goals should be to lose fat and gain—or maintain—muscle.
In other words, these goals are the same ones that bodybuilders have—it’s simply a matter of degree. Bodybuilders want to put on the maximum amount of muscle and lose the maximum amount of fat, but that’s the only real difference. What I do is cut through all the BS, and give advice based on the common denominators between seemingly complex topics. This helps people avoid the pitfalls of conflicting advice out there, most of which is either just plain wrong or based on marketing vs. reality and objective fact.
Q: What about the goal of losing weight? That seems like an objective measurable goal, no?
WB: It is, and that’s a good point to make. You will note that I said people often choose goals that are either not measurable goals you can define objectively, or they are goals you don’t actually want. Losing weight is in the latter category, and something I have been trying to teach people for a few decades. Losing weight is an objective and easy to track measure, it’s just the wrong measure! What people need to focus on is losing fat, not weight! When you lose weight, it can be muscle, water, bone, and fat.
Most people focus exclusively on weight loss, and go about dieting and exercising—assuming they exercise at all—to lose weight. In that process, they often end up simply a thinner version of their former flabby selves. Sometimes, they even end up with a higher bodyfat percentage after they lose weight, as most of what they lost was muscle! Using weight loss as the only measure of success is a huge mistake! Unfortunately, it’s one I see people make all the time.
Q: Wow, that makes almost too much sense Will! Real food for thought there. This has been a fascinating conversation. I hope readers will enjoy reading it as much as I did writing it. Thank you for your time!
WB: Much appreciated, one of the best interviews I have been part of, so thank you!
-----------------------------------------------------------------------------------------------
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.
His often ground breaking articles can be found in publications such as Muscle Media, MuscleMag, Life Extension, Muscle & Fitness, Inside Karate, IronMan, Exercise for Men Only, Oxygen, Penthouse, and many others.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss / muscle building & supplement industry.
He is the author, amongst other things of the hard copy book Priming the Anabolic Environment and two best selling e-books Bodybuilding Revealed & Fat Loss Revealed.
He's a guest on national radio/television programs and a speaker at industry and scientific conferences and runs seminars for tactical law enforcement (SWAT)
26 July 2007
Do you have what it takes to get the body of your dreams?
For many the summer months bring with them a harsh reminder of unmet fitness goals.
While the toned men and slender women of the world put on their skin-tastic summer gear and proudly put themselves on display, those with jiggles and dimples would rather opt for a cover up and hang out under an umbrella.
So why haven't you met your fitness goals?
Why must you go through another agonizing summer, turning your head as you pass by a dozen magazines showcasing skinny celebrities in bikinis? You should be enjoying your summer days without wondering which pair of shorts covers the most.
The truth is that anyone can get the body of their dreams...even you. And wouldn't it feel great to pull on your bathing suit without bracing yourself before looking in the mirror?
You can turn your fitness dreams into reality-read on for the three things you need to begin achieving amazing results.
1. Your Mind
You may be wondering what your mind has to do with getting your body into great shape. In a single word, your mind has everything to do with getting the body of your dreams. Your mind will single handedly make or break your success.
How? Well, your mind works hard to reinforce the beliefs that you hold about yourself. If you think of yourself as a fat person, or an out-of-shape person, or just an average person then your subconscious mind will do everything in its power to keep you that way.
It's like self-sabotage.
However, if you begin to think of yourself as fit, healthy and attractive, then your mind will do everything it can to make your belief a reality.
*Take time everyday to visualize your new body and to focus on your goals.
2. Your Plan
Everyone who successfully sets out to lose body fat and achieve results does so by implementing a plan.
Your plan is crucial to your success, picture it as a guiding map needed to find a new destination. Without it you are lost.
Here are the 2 major parts to your plan:
3. Your Determination
Determination is the one thing that will guarantee that you will lose weight, tone your body and feel better than ever. You have to want it-that's it. Thinking about it is not enough. Now it's time for action!
You have to want your dream body...more than you want that burger and fries.more than you want to skip your workout.more than you want that chocolate cookie.more than you want to sit on the couch.
The shape and size of your body is in your hands, and your hands only. I believe that you possess the kind of determination that it takes to change your body-you simply need to dig down deep enough within yourself to find it.
Fuel your fire by building a network of support in your life. Enlist friends, family and loved ones to encourage your efforts and to keep tabs on your progress. In fact, I would love to be a key player in your network of support-don't hesitate to contact me to get me onboard. Fitness is my passion and I can help make it yours too!
*Surround yourself with support and don't give up.
I get excited when talking about getting you the body of your dreams-this is what I do everyday for my clients. Making the decision to transform your body is something to celebrate.
Don't have or can't afford a personal trainer? I can help you make it happen for yourself with my online personal training and together we'll create a fitness and fat loss program that will change your life! Helping you achieve your fitness goals is my passion - it's a job that I don't take lightly. Allow me to get you fit and strong the safe, healthy way. For more information on how I can help you with your health & fitness goals, "click here".
Interested in receiving my free bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
While the toned men and slender women of the world put on their skin-tastic summer gear and proudly put themselves on display, those with jiggles and dimples would rather opt for a cover up and hang out under an umbrella.
So why haven't you met your fitness goals?
Why must you go through another agonizing summer, turning your head as you pass by a dozen magazines showcasing skinny celebrities in bikinis? You should be enjoying your summer days without wondering which pair of shorts covers the most.
The truth is that anyone can get the body of their dreams...even you. And wouldn't it feel great to pull on your bathing suit without bracing yourself before looking in the mirror?
You can turn your fitness dreams into reality-read on for the three things you need to begin achieving amazing results.
1. Your Mind
You may be wondering what your mind has to do with getting your body into great shape. In a single word, your mind has everything to do with getting the body of your dreams. Your mind will single handedly make or break your success.
How? Well, your mind works hard to reinforce the beliefs that you hold about yourself. If you think of yourself as a fat person, or an out-of-shape person, or just an average person then your subconscious mind will do everything in its power to keep you that way.
It's like self-sabotage.
However, if you begin to think of yourself as fit, healthy and attractive, then your mind will do everything it can to make your belief a reality.
*Take time everyday to visualize your new body and to focus on your goals.
2. Your Plan
Everyone who successfully sets out to lose body fat and achieve results does so by implementing a plan.
Your plan is crucial to your success, picture it as a guiding map needed to find a new destination. Without it you are lost.
Here are the 2 major parts to your plan:
- Diet: They say you are what you eat, and that is never truer than while losing weight. Cut junk food from your diet and stick with fresh healthy foods instead. Eat small meals throughout the day containing protein, carbohydrates and minimal fat.
- Exercise: Yes, you will have to break a sweat, but the good news is that once you make exercise a habit you will likely find it to be enjoyable - In fact, I know you will. It is important that you make exercise a part of your lifestyle, and not something that you do on random occasions. For maximal results exercise 4-5 times each week doing both cardiovascular and resistance training.
3. Your Determination
Determination is the one thing that will guarantee that you will lose weight, tone your body and feel better than ever. You have to want it-that's it. Thinking about it is not enough. Now it's time for action!
You have to want your dream body...more than you want that burger and fries.more than you want to skip your workout.more than you want that chocolate cookie.more than you want to sit on the couch.
The shape and size of your body is in your hands, and your hands only. I believe that you possess the kind of determination that it takes to change your body-you simply need to dig down deep enough within yourself to find it.
Fuel your fire by building a network of support in your life. Enlist friends, family and loved ones to encourage your efforts and to keep tabs on your progress. In fact, I would love to be a key player in your network of support-don't hesitate to contact me to get me onboard. Fitness is my passion and I can help make it yours too!
*Surround yourself with support and don't give up.
I get excited when talking about getting you the body of your dreams-this is what I do everyday for my clients. Making the decision to transform your body is something to celebrate.
Don't have or can't afford a personal trainer? I can help you make it happen for yourself with my online personal training and together we'll create a fitness and fat loss program that will change your life! Helping you achieve your fitness goals is my passion - it's a job that I don't take lightly. Allow me to get you fit and strong the safe, healthy way. For more information on how I can help you with your health & fitness goals, "click here".
Interested in receiving my free bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
16 July 2007
Are You Too Hurt to Exercise?
Don't Let an Injury Come Between You and Your Goals
Can you relate to this scenario? After putting it off for too long, you commit to get fit-only to find yourself injured the minute you start working out. All of the sudden your fitness goals go back on the shelf and you are left to deal with the pain.
Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing.
And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.
Top 3 Workout Injuries
The following three ailments occur commonly among active people. Let's explore the cause of each and then detail your very own injury prevention plan-because let's face it, you simply don't have time to spend nursing and injury (and losing all that progress you had made).
1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.
2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.
3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives-and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:
Injuries don't have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.
Step 1: Stretch
What is more boring than stretching? You want to exercise, not sit around touching your toes-right? Even though it isn't exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains-remember? Take the time to stretch after your workout to stave off injury.
Step 2: Warm Up
Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.
Step 3: Proper Gear
For most fitness enthusiasts proper gear has everything to do with their shoes. Don't be fooled-not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren't too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.
Step 4: Lifestyle
Stop for a moment and think about your car-if you don't maintain it with regular tune ups, oil changes and quality fuel then you can't expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.
Step 5: Condition
This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.
Of course being conditioned also has another great benefit that everyone enjoys - you get to look and feel great! And who doesn't what that, right?
The ultimate injury prevention plan is to work with a local qualified personal trainer or with me, a qualified fitness expert! Together we will explore proper technique and will craft a plan for your unique fitness goals.
Wouldn't you love to see awesome results before this summer comes to an end? It's time to take action and get the results that you deserve!
Interested in receiving my free bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here
for more information and also to subscribe.
Can you relate to this scenario? After putting it off for too long, you commit to get fit-only to find yourself injured the minute you start working out. All of the sudden your fitness goals go back on the shelf and you are left to deal with the pain.
Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing.
And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.
Top 3 Workout Injuries
The following three ailments occur commonly among active people. Let's explore the cause of each and then detail your very own injury prevention plan-because let's face it, you simply don't have time to spend nursing and injury (and losing all that progress you had made).
1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.
2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.
3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives-and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:
- Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
- Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.
- Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up muscle strains occur.
Injuries don't have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.
Step 1: Stretch
What is more boring than stretching? You want to exercise, not sit around touching your toes-right? Even though it isn't exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains-remember? Take the time to stretch after your workout to stave off injury.
Step 2: Warm Up
Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.
Step 3: Proper Gear
For most fitness enthusiasts proper gear has everything to do with their shoes. Don't be fooled-not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren't too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.
Step 4: Lifestyle
Stop for a moment and think about your car-if you don't maintain it with regular tune ups, oil changes and quality fuel then you can't expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.
Step 5: Condition
This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.
Of course being conditioned also has another great benefit that everyone enjoys - you get to look and feel great! And who doesn't what that, right?
The ultimate injury prevention plan is to work with a local qualified personal trainer or with me, a qualified fitness expert! Together we will explore proper technique and will craft a plan for your unique fitness goals.
Wouldn't you love to see awesome results before this summer comes to an end? It's time to take action and get the results that you deserve!
Interested in receiving my free bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here
for more information and also to subscribe.
03 July 2007
Are You Teaching Your Kids Unhealthy Habits?
As a parent, you have many obligations and responsibilities to juggle, all centered on your kids. You constantly serve as an example, not just when they are little, but throughout their lives. These obligations and burdens mean that you are a constant role model; you are the person that your kids look up to.
This means that how you take care of yourself will have an impact in shaping your children's health over the course of their lives, too. If you are overweight, and do not take the time to exercise and manage your health, how can you expect your children to do so? If you see exercise as a chore or a burden, how long before your kids pick up that attitude from you and carry it forward throughout their lives? Oh yeah, this also pertains to your eating habits also. Don't expect to instill good eating habits with your kids if they see you on the couch eating chips, etc.
Obesity is something that is determined in part by genetics, but is mediated by several other factors as well, among them diet, exercise, and activity level. Kids are, by nature, high energy. They are always running and shrieking when they are little, and burn off lots of energy by playing.
Make that your focus. Take the time to play with them. Do not make exercise 'trudge on the treadmill'. Make it, "OK, let's go to the park and play ultimate Frisbee". Do things together as a family. Plan family hikes, walks, and bike rides. Use them as an excuse to get some exercise together and talk about the day.
How much exercise is enough? In general, try to get 30 to 60 minutes of low-level exercise per day, whether it is walking through the park at a brisk pace, running with the dog, or chasing your kids around the playground with a super soaker. Whatever you do, make it fun.
Give your kids some input into what activities you will do as a family. Some kids get into competition and sports, while some would rather do something fun that does not involve proving that they are better than anyone else. In particular, pay attention to your introverted children and let them know that what they want to do matters and that they will not get bullied by their older, more assertive siblings.
Since your kids will learn from your example, make sure you are setting the right one. If you are not taking the time to run around and play, they will emulate you and, once a child becomes obese, they can get 'stuck' in that health problem for the rest of their lives.
Interested in receiving my free bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
This means that how you take care of yourself will have an impact in shaping your children's health over the course of their lives, too. If you are overweight, and do not take the time to exercise and manage your health, how can you expect your children to do so? If you see exercise as a chore or a burden, how long before your kids pick up that attitude from you and carry it forward throughout their lives? Oh yeah, this also pertains to your eating habits also. Don't expect to instill good eating habits with your kids if they see you on the couch eating chips, etc.
Obesity is something that is determined in part by genetics, but is mediated by several other factors as well, among them diet, exercise, and activity level. Kids are, by nature, high energy. They are always running and shrieking when they are little, and burn off lots of energy by playing.
Make that your focus. Take the time to play with them. Do not make exercise 'trudge on the treadmill'. Make it, "OK, let's go to the park and play ultimate Frisbee". Do things together as a family. Plan family hikes, walks, and bike rides. Use them as an excuse to get some exercise together and talk about the day.
How much exercise is enough? In general, try to get 30 to 60 minutes of low-level exercise per day, whether it is walking through the park at a brisk pace, running with the dog, or chasing your kids around the playground with a super soaker. Whatever you do, make it fun.
Give your kids some input into what activities you will do as a family. Some kids get into competition and sports, while some would rather do something fun that does not involve proving that they are better than anyone else. In particular, pay attention to your introverted children and let them know that what they want to do matters and that they will not get bullied by their older, more assertive siblings.
Since your kids will learn from your example, make sure you are setting the right one. If you are not taking the time to run around and play, they will emulate you and, once a child becomes obese, they can get 'stuck' in that health problem for the rest of their lives.
Interested in receiving my free bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
21 June 2007
What does it REALLY take to get into great shape
You have all seen the advertisements for products that promise to get you into great shape. They may be diet pills or exercise equipment, maybe some new fad that guarantees fast results. It's time to find out the truth about what it really takes to get into fantastic shape.
With so much information available at their fingertips, it's amazing that people continue to search for even more tips and secrets on how to get that shape they have always dreamed of. They will search for it in their favorite search engine, or look for it in a magazine at the grocery checkout counter.
Perhaps even ask the next-door neighbor. Everyone wants to know the inside secrets to obtaining a fantastic body without doing any work or changing how they eat.
Guess what? There aren't any secrets.
Perhaps liposuction comes closest to a shortcut, but even liposuction may not be a permanent solution if there is no lifestyle change.
The truth is that it will take work and it may be a long-term process if the person starts out with lots of body fat to lose.
Think of this logically. If it took 5, 10, 20, or more years of physical neglect to get into horrible shape, is it plausible to think that some 10 minute a day, 3 times per week stomach exercise will remedy the situation? If you are honest in your answer to that question, then it will be a resounding no.
The answer to achieving great visual shape has always been and will always be summed up in your physical and diet lifestyle habits.
There are little tricks and methods to slightly speed up the results, but it will always come down to how dedicated you are to the basics of exercise and activity coupled with a proper nutrition and dietary regiment.
Almost everyone knows this, but very few are willing to follow and continue following this timeless solution. It truly is time to wake up and exit the fantasy world painted by those who will capitalize on the average person and their wallets.
Every day there is some new exercise gadget or some secret potion that advertises as the Holy Grail to solving your body transformation goals. These so-called miracle products usually end up collecting dust in a basement or sitting in a corner of a cupboard. For most, the only thing that lost any weight was the bank account.
If you really want to get into shape, then do what those who are in great shape do. They have a good exercise and diet program. They don't fall prey to some advertising nonsense that preys on an individual’s insecurity. Above all, these people are dedicated, committed and take massive action in the pursuit of their goals.
Think of a friend or a family member who is good at what they do. Maybe this person is a good golfer or a talented artist. Whatever the specialty, you will find that they have spent a long time perfecting their craft.
In order to succeed in your body shaping goal, you will have to spend a good deal of time focused on the results you desire and actually put in the work required.
Barring any genetic or physical abnormalities, anyone with a dedicated, keen desire and who takes action towards their goal, will achieve success. That is what it really takes to get into great shape.
On a personal note. It's my opinion that anyone new to exercising or doesn't have a thorough background in exercise should find a personal trainer to guide them through at least a few workout sessions, but a month or two is much more educational. Even if it is not ongoing, if you get two or so sessions each month for a few months you will reach your goals much easier, safer and you will feel confident with what you are implementing. Don't just take advice from anyone who offers it. Just because someone may look as if they know what they are doing doesn't mean they do. To a newbie everyone looks more knowledgeable then they are in the gym. Everyone has a friend that thinks they are an expert and wants to offer advice, but will they offer to pay for your doctor bill if they advise you incorrectly?
That might of seemed a little harsh. But, I have seen many individuals health and fitness goals crushed and injuries brought upon these innocent victims from others lacking knowledge.
I hope this helped to see what it takes to REALLY be in great shape.
Interested in receiving my free bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
With so much information available at their fingertips, it's amazing that people continue to search for even more tips and secrets on how to get that shape they have always dreamed of. They will search for it in their favorite search engine, or look for it in a magazine at the grocery checkout counter.
Perhaps even ask the next-door neighbor. Everyone wants to know the inside secrets to obtaining a fantastic body without doing any work or changing how they eat.
Guess what? There aren't any secrets.
Perhaps liposuction comes closest to a shortcut, but even liposuction may not be a permanent solution if there is no lifestyle change.
The truth is that it will take work and it may be a long-term process if the person starts out with lots of body fat to lose.
Think of this logically. If it took 5, 10, 20, or more years of physical neglect to get into horrible shape, is it plausible to think that some 10 minute a day, 3 times per week stomach exercise will remedy the situation? If you are honest in your answer to that question, then it will be a resounding no.
The answer to achieving great visual shape has always been and will always be summed up in your physical and diet lifestyle habits.
There are little tricks and methods to slightly speed up the results, but it will always come down to how dedicated you are to the basics of exercise and activity coupled with a proper nutrition and dietary regiment.
Almost everyone knows this, but very few are willing to follow and continue following this timeless solution. It truly is time to wake up and exit the fantasy world painted by those who will capitalize on the average person and their wallets.
Every day there is some new exercise gadget or some secret potion that advertises as the Holy Grail to solving your body transformation goals. These so-called miracle products usually end up collecting dust in a basement or sitting in a corner of a cupboard. For most, the only thing that lost any weight was the bank account.
If you really want to get into shape, then do what those who are in great shape do. They have a good exercise and diet program. They don't fall prey to some advertising nonsense that preys on an individual’s insecurity. Above all, these people are dedicated, committed and take massive action in the pursuit of their goals.
Think of a friend or a family member who is good at what they do. Maybe this person is a good golfer or a talented artist. Whatever the specialty, you will find that they have spent a long time perfecting their craft.
In order to succeed in your body shaping goal, you will have to spend a good deal of time focused on the results you desire and actually put in the work required.
Barring any genetic or physical abnormalities, anyone with a dedicated, keen desire and who takes action towards their goal, will achieve success. That is what it really takes to get into great shape.
On a personal note. It's my opinion that anyone new to exercising or doesn't have a thorough background in exercise should find a personal trainer to guide them through at least a few workout sessions, but a month or two is much more educational. Even if it is not ongoing, if you get two or so sessions each month for a few months you will reach your goals much easier, safer and you will feel confident with what you are implementing. Don't just take advice from anyone who offers it. Just because someone may look as if they know what they are doing doesn't mean they do. To a newbie everyone looks more knowledgeable then they are in the gym. Everyone has a friend that thinks they are an expert and wants to offer advice, but will they offer to pay for your doctor bill if they advise you incorrectly?
That might of seemed a little harsh. But, I have seen many individuals health and fitness goals crushed and injuries brought upon these innocent victims from others lacking knowledge.
I hope this helped to see what it takes to REALLY be in great shape.
Interested in receiving my free bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
Invest in Your Health
What if a trusted friend were to tell you about an investment where you could not possibly go wrong...what would be your reaction? And what if there was a virtual mountain of credible information that supported the investment claims...wouldn't you be inclined to take advantage of the opportunity and not miss out on the rewards? Although the answer to these questions seems apparent, when it comes to investing in our health and quality of life we often choose to ignore what obviously works. Take for example, exercise...
Physical fitness may be the ultimate investment opportunity. Think of it this way. If you are willing to make the commitment (investment), you will feel and look healthier, have an abundance of energy, be more self-confident, more productive and discover a more joyous and fulfilling life. These are rewards that money cannot buy and the substance of high quality living. And, the investment of exercise becomes even more attractive when you consider that there is absolutely no down-side risk. You have everything to gain and nothing to lose. How much better can it get? How many times can you remember ever having a better offer? The honest answer is probably never, and yet many of us fail to act on this extraordinary opportunity. We simply choose to procrastinate or ignore the proven benefits of exercise!
Here are a few reasons that sometimes inhibit our willingness to "step out" and make a change or take a chance:
- Sometimes our vision gets clouded. We lose tract of what is really important. Forget about the less important activities that tend to clutter our daily routine and focus on exactly what needs to be accomplished to reach your goal.
- Looking at the "big" picture can seem overwhelming. And the bigger the task, the more overwhelming it can seem. Break the task apart into smaller pieces. If you want to lose 50 pounds try losing 10 pounds and repeat the process five times! Need to start an exercise program? Begin with short, simple exercises and then slowly expand your routine. Don't exercise too hard when first starting-out or you will become stiff, tired, disillusioned and soon quit.
- Have you ever not wanted to start something for fear of failure? Take the first step, acknowledge the fear and the next step will come easier. Once fears are acknowledged, they usually quiet down.
- Sometimes we start to think that a task is unpleasant or boring. Just like any other activity, this can also be true for exercise. There are days when we just plain lack the enthusiasm and motivation to continue. It's part of human nature. On days like these focus on 'why' you are doing it. Think about all the people you care about and who may need and rely on you. What would happen if you became ill or disabled and was unable to work for a period of time, or worse, if you were out of the picture completely. How would things change? If something happened tomorrow, how would your family or business manage without you? What do you want your life to be like in the future? There are many tasks or chores we do, that we may not like, but are necessary to live a happen and productive life. Focus on the bigger picture. -
Indecision can be defeating, but doing "anything" is better than doing nothing. There are no wrong choices and very few choices that can't be undone or done again. Can't decide on a particular exercise program or routine? Pick a few exercises and start with something simple. If you don't like it, go on to the next exercise.
- When you lack the confidence to start something new, take a deep breath and try to figure out why. Are you hesitating because you really lack the skill or is it just imagined? If it's real, try to find out where to gain the skills you need or find someone with the right skills who can help. In the case of exercise, finding a qualified personal fitness trainer can sometimes do the trick, but be wary...some PFT's are overzealous and tend to start newcomers on programs that are too strenuous.
- Life just seems too busy to find time for some activities. Large, uninterrupted chunks of time are very hard to come by. And if we're honest, when they do come, we'd rather do something totally pleasurable! Exercise has to become part of your routine. It can't be an option. Make it a high priority just the same as your career, and other areas of interest. You will be surprised at how easy exercise becomes when approached this way!
- Have you ever subconsciously (or otherwise) invited distractions so that you have a "good" reason not to get something done? Sometimes it's the simple things like answering the phone or sitting down to watch that "one" TV program, that distract us. When you find yourself doing this, take control of the situation and make a conscious decision to do what you are avoiding.
To reap the benefits of exercise, or any other health related endeavor, you must agree to become a willing participant. This will require due diligence on your part. And remember, as you embark on your mission you are investing in something near and dear to your own heart...your life and a future of healthy living.
Interested in receiving my free bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
Physical fitness may be the ultimate investment opportunity. Think of it this way. If you are willing to make the commitment (investment), you will feel and look healthier, have an abundance of energy, be more self-confident, more productive and discover a more joyous and fulfilling life. These are rewards that money cannot buy and the substance of high quality living. And, the investment of exercise becomes even more attractive when you consider that there is absolutely no down-side risk. You have everything to gain and nothing to lose. How much better can it get? How many times can you remember ever having a better offer? The honest answer is probably never, and yet many of us fail to act on this extraordinary opportunity. We simply choose to procrastinate or ignore the proven benefits of exercise!
Here are a few reasons that sometimes inhibit our willingness to "step out" and make a change or take a chance:
- Sometimes our vision gets clouded. We lose tract of what is really important. Forget about the less important activities that tend to clutter our daily routine and focus on exactly what needs to be accomplished to reach your goal.
- Looking at the "big" picture can seem overwhelming. And the bigger the task, the more overwhelming it can seem. Break the task apart into smaller pieces. If you want to lose 50 pounds try losing 10 pounds and repeat the process five times! Need to start an exercise program? Begin with short, simple exercises and then slowly expand your routine. Don't exercise too hard when first starting-out or you will become stiff, tired, disillusioned and soon quit.
- Have you ever not wanted to start something for fear of failure? Take the first step, acknowledge the fear and the next step will come easier. Once fears are acknowledged, they usually quiet down.
- Sometimes we start to think that a task is unpleasant or boring. Just like any other activity, this can also be true for exercise. There are days when we just plain lack the enthusiasm and motivation to continue. It's part of human nature. On days like these focus on 'why' you are doing it. Think about all the people you care about and who may need and rely on you. What would happen if you became ill or disabled and was unable to work for a period of time, or worse, if you were out of the picture completely. How would things change? If something happened tomorrow, how would your family or business manage without you? What do you want your life to be like in the future? There are many tasks or chores we do, that we may not like, but are necessary to live a happen and productive life. Focus on the bigger picture. -
Indecision can be defeating, but doing "anything" is better than doing nothing. There are no wrong choices and very few choices that can't be undone or done again. Can't decide on a particular exercise program or routine? Pick a few exercises and start with something simple. If you don't like it, go on to the next exercise.
- When you lack the confidence to start something new, take a deep breath and try to figure out why. Are you hesitating because you really lack the skill or is it just imagined? If it's real, try to find out where to gain the skills you need or find someone with the right skills who can help. In the case of exercise, finding a qualified personal fitness trainer can sometimes do the trick, but be wary...some PFT's are overzealous and tend to start newcomers on programs that are too strenuous.
- Life just seems too busy to find time for some activities. Large, uninterrupted chunks of time are very hard to come by. And if we're honest, when they do come, we'd rather do something totally pleasurable! Exercise has to become part of your routine. It can't be an option. Make it a high priority just the same as your career, and other areas of interest. You will be surprised at how easy exercise becomes when approached this way!
- Have you ever subconsciously (or otherwise) invited distractions so that you have a "good" reason not to get something done? Sometimes it's the simple things like answering the phone or sitting down to watch that "one" TV program, that distract us. When you find yourself doing this, take control of the situation and make a conscious decision to do what you are avoiding.
To reap the benefits of exercise, or any other health related endeavor, you must agree to become a willing participant. This will require due diligence on your part. And remember, as you embark on your mission you are investing in something near and dear to your own heart...your life and a future of healthy living.
Interested in receiving my free bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
Dumbbells for smart weight training
Lifting weights to develop muscle and strength is at an all time high in popularity.
The reason? It works!
However, there are some factors you should keep in mind. When using a barbell with weights, you should workout with a partner. When you are lying down on a weight bench pushing hard to get that last repetition and you hit a sticking point, you could be in serious trouble.
When the weights get stuck in this position, even lifting it above your neck, past your head and dropping it to the floor can become an impossible task.
In addition, when cheating to get some extra repetitions in doing a bicep curl using a barbell, for example, you need to swing your body to get momentum to lift the weights. This can cause a strain or result in a pulled muscle.
That doesn't mean you should abandon weights. If you have a training partner, great. If not, consider going to a gym. There are generally plenty of people around who can come to your rescue.
A better alternative for you just might be a set of dumbbells.
Using the example just given, do the bench press with dumbbells. You get a better stretch at the bottom of the repetition and, if you do get stuck and can't get that last repetition in, drop them to your side and allow them to hit the floor.
When doing that bicep curl, do one arm at a time. When you have done all the repetitions you can do correctly, use your free hand to apply enough pressure to help do another repetition, and then slowly lower the dumbbell. Do a couple more if you like.
This will definitely pump your arms like nothing you've done before, and is much safer than using a barbell. You also get a full range of motion, getting a full stretch and giving your muscles a more beneficial workout.
If you want more of a challenge, use dumbbells on an exercise ball. The ball creates instability which causes your body's core muscles to work hard to keep you on the ball. If you do lose balance, it is much easier to toss aside the dumbbells than it is to toss aside the barbell.
There are numerous exercises you can do using dumbbells and you can do them at home; with or without a training partner.
Dumbbells are not very expensive and may just be one of the best pieces of exercise equipment you own.
Interested in receiving my free bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
The reason? It works!
However, there are some factors you should keep in mind. When using a barbell with weights, you should workout with a partner. When you are lying down on a weight bench pushing hard to get that last repetition and you hit a sticking point, you could be in serious trouble.
When the weights get stuck in this position, even lifting it above your neck, past your head and dropping it to the floor can become an impossible task.
In addition, when cheating to get some extra repetitions in doing a bicep curl using a barbell, for example, you need to swing your body to get momentum to lift the weights. This can cause a strain or result in a pulled muscle.
That doesn't mean you should abandon weights. If you have a training partner, great. If not, consider going to a gym. There are generally plenty of people around who can come to your rescue.
A better alternative for you just might be a set of dumbbells.
Using the example just given, do the bench press with dumbbells. You get a better stretch at the bottom of the repetition and, if you do get stuck and can't get that last repetition in, drop them to your side and allow them to hit the floor.
When doing that bicep curl, do one arm at a time. When you have done all the repetitions you can do correctly, use your free hand to apply enough pressure to help do another repetition, and then slowly lower the dumbbell. Do a couple more if you like.
This will definitely pump your arms like nothing you've done before, and is much safer than using a barbell. You also get a full range of motion, getting a full stretch and giving your muscles a more beneficial workout.
If you want more of a challenge, use dumbbells on an exercise ball. The ball creates instability which causes your body's core muscles to work hard to keep you on the ball. If you do lose balance, it is much easier to toss aside the dumbbells than it is to toss aside the barbell.
There are numerous exercises you can do using dumbbells and you can do them at home; with or without a training partner.
Dumbbells are not very expensive and may just be one of the best pieces of exercise equipment you own.
Interested in receiving my free bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
12 June 2007
Herbal Remedies for Cleansing and Detoxifying the Body
Most herbalists believe that a lot of modern day illnesses, diseases and chronic health conditions are caused by years and years of dietary neglect. Eating junk food, preservatives and other chemicals, combined with the lack of proper vitamins and minerals causes a build up of toxins inside the body, which in turn can wreak havoc on the body's immune system and cleansing capabilities.
While there are many herbal and alternative remedies that are designed to deal with specific conditions, most Herbalists believe that the key to treating almost all conditions is to treat the underlying causes of these conditions instead.
One example is the skin disease known as Psoriasis. This condition is caused by the overreaction of the body's immune system to a certain stimulus. This causes the immune system to push new skin cells to the surface at a much faster rate than normal. This in turn causes an excess of skin on the surface of the body, which results in flaky, scaly sore spots on various locations of the body.
The focus of most modern day medications for treating Psoriasis is on trying to minimize the scaly buildup. Some treatments even try to suppress the body's immune system to 'solve' the problem. From an Herbalists point of view, this can only lead to further problems.
When the body's normal waste removal systems become clogged or stagnated, it can cause toxins to leak back into the blood stream, which in turn can cause all kinds of problems for the internal organs. This can lead to a variety of conditions, diseases and symptoms caused by the body's desperate attempts to clean out toxins and wastes that are polluting it. If the body cannot eliminate these toxins via the normal method (elimination through the colon), one of the next options is eliminating the toxins through the skin.
etoxifying the body is often accomplished through the use of enemas. Enemas will help quickly flush out any stagnant waste within the colon.
This article addresses just a sample of one of the major problems that can occur due to the buildup of toxins within the body. Detoxifying the body can and should be done naturally by making the right dietary choices, addressing vitamin deficiencies and through the use of herbal remedies.
For more information on and alternative remedies click here.
Statements made within this article may not be approved by the FDA and should not be taken as professional medical advice.
While there are many herbal and alternative remedies that are designed to deal with specific conditions, most Herbalists believe that the key to treating almost all conditions is to treat the underlying causes of these conditions instead.
One example is the skin disease known as Psoriasis. This condition is caused by the overreaction of the body's immune system to a certain stimulus. This causes the immune system to push new skin cells to the surface at a much faster rate than normal. This in turn causes an excess of skin on the surface of the body, which results in flaky, scaly sore spots on various locations of the body.
The focus of most modern day medications for treating Psoriasis is on trying to minimize the scaly buildup. Some treatments even try to suppress the body's immune system to 'solve' the problem. From an Herbalists point of view, this can only lead to further problems.
When the body's normal waste removal systems become clogged or stagnated, it can cause toxins to leak back into the blood stream, which in turn can cause all kinds of problems for the internal organs. This can lead to a variety of conditions, diseases and symptoms caused by the body's desperate attempts to clean out toxins and wastes that are polluting it. If the body cannot eliminate these toxins via the normal method (elimination through the colon), one of the next options is eliminating the toxins through the skin.
etoxifying the body is often accomplished through the use of enemas. Enemas will help quickly flush out any stagnant waste within the colon.
This article addresses just a sample of one of the major problems that can occur due to the buildup of toxins within the body. Detoxifying the body can and should be done naturally by making the right dietary choices, addressing vitamin deficiencies and through the use of herbal remedies.
For more information on and alternative remedies click here.
Statements made within this article may not be approved by the FDA and should not be taken as professional medical advice.
Can water really help you look and feel great?
Summer is here bringing with it a welcomed increase in temperature. While you enjoy a day out in the sun you may be struck with the desire for a glass of icy cold water. This thirsty reminder should not be taken lightly - as much as 75% of adults suffer from mild, chronic dehydration, a condition that dramatically works against your weight loss efforts.
Read on to discover why water consumption must be at the top of your list in your quest for a fit, healthy and athletic body.
Water does all that?
Though you probably don't think about it often, water is the most essential element, next to air, to your survival. The simple combination of two parts hydrogen, one part oxygen makes up more than two thirds of your body and is involved in a host of bodily functions that we routinely take for granted. Just to name a few:
You've probably heard that you need to drink plenty of water in order to drop weight, but did you ever wonder why? What does water have to do with decreasing your calories and increasing your activity level in an effort to shed pounds?
1. Water is a natural appetite suppressant
Fill your stomach with a glass of water before each meal and you will find that you won't eat as much. This also works on snacking throughout the day, keep hydrated all day long and watch as your desire to snack decreases.
2. Water increases your body's ability to efficiently metabolize fat
This process begins with your kidneys receiving enough water to function at their peak, which in turn helps your liver reach optimal efficiency in removing toxins and waste from your blood. With your liver working at maximum capacity, fat will be metabolized at a higher rate. This means a decrease in your overall body fat. (And who doesn't want that?)
3. Water is the perfect substitute for high calorie beverages
Want to super-charge your fitness results this summer? Well, this is the most effective way to utilize water toward your waist-shrinking efforts. Most of us consume more than our share of calorie-packed beverages. Smoothies, shakes, frozen mochas, soft drinks...you get the idea. When you trade your high calorie beverages in for a tall glass of water you will expedite your results in a major way.
The Other Side of the Story...
Now you know that drinking sufficient amounts of water will help you reach your fitness goals faster than ever, but you should also know that failing to drink enough water comes with serious consequences...
5 Hydration Tips:
Tip #1: Caffeinated beverages - such as coffee, soft drinks or energy drinks - cause your body to lose water. After you enjoy a dose of caffeine replace the lost water by drinking 2 times that amount in water.
Tip #2: Add a slice of lemon to your water to spice things up.
Tip #3: Always carry water with you throughout your day - keep a bottle in the car, at your workplace and next to your bed.
Tip #4: Exercise and hot summer days both increase your body's water requirements - make a mental note to drink before, during and after exercise or while out on a hot day.
Tip #5: Make it a habit to begin your day with a large glass of water then drink a glass before each meal and one between meals.
Bonus Tip #6: There is one other thing you can do to achieve you fitness goals in the shortest amount of time possible - work with a certified fitness expert like me!
Interested in receiving my free bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
Read on to discover why water consumption must be at the top of your list in your quest for a fit, healthy and athletic body.
Water does all that?
Though you probably don't think about it often, water is the most essential element, next to air, to your survival. The simple combination of two parts hydrogen, one part oxygen makes up more than two thirds of your body and is involved in a host of bodily functions that we routinely take for granted. Just to name a few:
- Water works to regulate the thermal condition of your body
- Water serves as a lubricant in your joints
- Water helps flush toxins from your blood
- Water gives your skin a clear, glowing complexion
- Water assists with digestion, pulling all the usable nutrients out of foods
- Water aides in disease prevention (Drinking 8 glasses a day has shown to reduce your chance of colon cancer by 45% and bladder cancer by 50%)
You've probably heard that you need to drink plenty of water in order to drop weight, but did you ever wonder why? What does water have to do with decreasing your calories and increasing your activity level in an effort to shed pounds?
1. Water is a natural appetite suppressant
Fill your stomach with a glass of water before each meal and you will find that you won't eat as much. This also works on snacking throughout the day, keep hydrated all day long and watch as your desire to snack decreases.
2. Water increases your body's ability to efficiently metabolize fat
This process begins with your kidneys receiving enough water to function at their peak, which in turn helps your liver reach optimal efficiency in removing toxins and waste from your blood. With your liver working at maximum capacity, fat will be metabolized at a higher rate. This means a decrease in your overall body fat. (And who doesn't want that?)
3. Water is the perfect substitute for high calorie beverages
Want to super-charge your fitness results this summer? Well, this is the most effective way to utilize water toward your waist-shrinking efforts. Most of us consume more than our share of calorie-packed beverages. Smoothies, shakes, frozen mochas, soft drinks...you get the idea. When you trade your high calorie beverages in for a tall glass of water you will expedite your results in a major way.
The Other Side of the Story...
Now you know that drinking sufficient amounts of water will help you reach your fitness goals faster than ever, but you should also know that failing to drink enough water comes with serious consequences...
- Your body will shift into "preserve" mode - which means you will store more fat.
- Bodily functions will slow - leading to an overall decrease in energy levels.
- Headaches will become an expected nuisance - your brain is over 70% water.
5 Hydration Tips:
Tip #1: Caffeinated beverages - such as coffee, soft drinks or energy drinks - cause your body to lose water. After you enjoy a dose of caffeine replace the lost water by drinking 2 times that amount in water.
Tip #2: Add a slice of lemon to your water to spice things up.
Tip #3: Always carry water with you throughout your day - keep a bottle in the car, at your workplace and next to your bed.
Tip #4: Exercise and hot summer days both increase your body's water requirements - make a mental note to drink before, during and after exercise or while out on a hot day.
Tip #5: Make it a habit to begin your day with a large glass of water then drink a glass before each meal and one between meals.
Bonus Tip #6: There is one other thing you can do to achieve you fitness goals in the shortest amount of time possible - work with a certified fitness expert like me!
Interested in receiving my free bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
Balancing Act
Activities that require the coordination of your entire body, such as jogging, swimming, and the elliptical trainer, burn more calories than stabilized activities, such as a stationary bike. For maximal calorie burning, choose cardiovascular exercises that use your entire body.
31 May 2007
And The Best Exercise Is.........
Guess what? There really is no 'best exercise.' Fads exercises will always come and go, but the best thing for your body is that you are consistently active. Workout regularly and remember that your body needs to be challenged in order to reach your desired goals. Don't get hung up on fad exercises - be a stickler for consistency instead!
21 May 2007
Keep It Simple Stupid - K.I.S.S Approach
Keep It Simple Stupid - K.I.S.S Approach
By Will Brink
Author of :
Brink's BodyBuilding Revealed
"Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It's all in Will Brink's ultimate guide to gaining muscle mass."
Fat Loss Revealed
"Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline system used by anybody looking to attain a fantastic lean physique. A complete fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio , along with motivation and goal setting and a huge online private members area and forum form Will Brink's Ultimate Fat loss Program.
Keep It Simple Stupid - K.I.S.S Approach
The acronym “Keep it simple stupid” or “KISS”, has been used for decades by the military, business schools, medical schools, and in countless other areas where unneeded complexity should be avoided at all costs. In the military, adding complexity where it’s unnecessary to complete a mission will get people killed. Adding complexity to a business venture where it is not required will often get you fired or see your company go down in flames. Adding complexity, or looking for complex answers to simple problems, in medical settings can cause a loss of life or unneeded suffering. I am sure my readers have also experienced situations in which complexity added to situations that didn’t require it, led to disastrous results.
One area where most people fail to follow the KISS system is in their approach to fitness, nutrition, or supplements. In fact I find people seem to gravitate toward adding complexity to their approach when it comes to building muscle or losing fat. Not coincidentally, it’s the people who take the most complex approaches to their nutrition, supplements, and training who are always the most confused and least successful. They focus on - and subsequently worry about - minutiae that prevent them from seeing the big picture and making the type of progress they desire. It often leads to what is referred to “paralysis by analysis.” The vast majority of people would have better results, not to mention less stress, if they simplified their approach to losing fat or gaining muscle. It’s not rocket science, brain surgery, or even rocket surgery!
Yes, there are times when complex approaches need to be used to get advanced athletes, such as pre-contest bodybuilders and Olympic track athletes, prepared for an event. These people make up, at most, 1% of the population. The rest of the world needs to worry less and act more.
Why is complexity a bad thing? The issue is variables.
Adding too many variables makes things more difficult, especially when trying to figure out why something is working or why it’s not. Variables are an essential part of science. We don’t need to go into great depth on this topic, so don’t worry. I do, however, want people to appreciate how variables affect the outcome of their successes or failures in bodybuilding or fitness related endeavors.
So what is a variable? According to one of my textbooks:
“Scientists use an experiment to search for cause and effect relationships in nature. In other words, they design an experiment so that changes to one item cause something else to vary in a predictable way. These changing quantities are called variables…”
There are different types of variables (e.g., confounding, independent, dependent, controlled, etc.) but we are not going to worry about that right now. So how does this all apply to the KISS approach? The more complicated you make your approach to your goals of gaining muscle or losing fat, the more variables you have to control for. That is, for every new bit of complexity you add, you have to be able to account for it in terms of the results, or lack thereof, you experience.
Confused? Here’s a simple example:
Last week you changed your diet, added in three new supplements, and changed your routine, then three weeks later you notice you have made no improvements (i.e. you didn’t lose any fat, or you didn’t gain any muscle, or whatever). Why? It’s impossible to know! You added too many variables into the equation and now you’re unsure what went wrong - which means you won’t be able to make appropriate changes to correct it. Conversely, let’s say you did lose fat or gain muscle with the changes. Great, but do you know which of the changes you made resulted the positive outcome you experienced so you can reproduce it? No, no you don’t.
So, Lesson #1 is: never change more then one or two variables at a time so you can track what worked - and what did not work - from the changes you made. Most people find writing it down in a note book or online journal is the best way to keep track of their progress. When you write it down, you can see the effects that changes in your diet, training, or supplementation have on your body composition, strength, etc.
KISS and those ugly variables
On my forums, it’s not uncommon for someone to post a question like “I added supplement X, Y, and Z to my supplement intake, added an extra day per week in the gym, and reduced my calories by X. Why am I not seeing progress?” My response is “…too many unknown variables to answer that question” which translates into “how the hell should I know?”
Why do people make so many changes at once? I suspect it’s due to the “I want it now” syndrome. Making permanent changes to your performance, physique, and health, takes patience, planning, and a willingness to take things one step at a time and assess what is working and what’s not working in the overall plan.
Clearly, the KISS approach fails to be effective as more variables are added to a program. It also fails to be KISS. How can you keep it simple if it ain’t simple to begin with?! The more complicated the program, the more variables there are to keep track of – which makes success far less likely. This basic idea was appreciated and understood by history’s greatest minds. For example:
"Make everything as simple as possible, but not simpler."
- Albert Einstein
What was the father of Relativity saying? Be it math, science, nutrition, or life, Keep It Simple Stupid wherever possible, but don’t simplify it to the point where it’s no longer effective or true. In my own writings, be it articles or books/e-books, I make every attempt to keep the information and message as simple as possible. However, I often see popular books and diets that are in fact too simple. They don’t want to confuse people, so they simplify things to the point that their advice is no longer correct and has little value to the reader – thus, Einstein’s warning. Oversimplified statements like “carbs are bad” or “fat is bad” or “do weight lifting for big muscles and aerobics to burn fat” are among the gems we all see. Problem is, those statements are dead wrong! A line between simple and too simple must be drawn.
OK, back to the KISS approach…
It’s not possible for me to go through every example of how to take a KISS approach to your training, nutrition, or supplement intake, but I will attempt a general discussion of each.
KISS and training:
One of the most common mistakes I see in this area is what I like to call the “I have tried everything and nothing works” syndrome. My response is always “have you tried sticking to one program long enough for it to actually have any effect?” The answer is usually a guilty sheepish facial expression. Let me be honest with you: even an average uncomplicated program you are consistent with is far more effective then any high-tech, super-advanced program you fail to be consistent with. One simple program you follow consistently for a year is always better then the five high tech programs you tried in 6 months where none of them were followed long enough to have a positive outcome. Simple programs such as: weight training Monday, Wed, Fri, and aerobics, Tue, Thurs, and Sat, with Sunday off, whilst varying your exercises tend to work well for the majority of people.
Are there better programs out there? Of course, but the vast majority of people follow routines that are overly complicated, take too bloody long, and are simply unneeded.
I also see a dependence on less productive movements in the gym over more productive choices. I see people doing reverse Romanian lunges while the squat rack gathers dust in the corner. Was that you I saw the other day?
KISS and supplements
You don’t need them. Bet you never thought you would read that coming from me did you?! Let me qualify that statement: does a person need any supplements to achieve the basic goal of either adding muscle or losing fat? No, no they don’t. Can supplements help the process? Can supplements potentially speed up the process? Can supplements potentially offset some of the negatives? Can supplements help optimize the effects of exercise and diet? The answer is yes in all cases. The problem, however, is that I see far too many people under the impression that the next wiz bang “cutting edge” supplement is going to make some huge difference to their appearance while their diet and workout are put on the back burner or set low on the priority list. They are constantly looking for that one supplement that’s going to make all the difference while they ignore their nutrition and training! I see it all the time and frankly, it’s frustrating.
Remember, KISS. Focus on your training and your nutrition - then worry about supplements. Start off with the basics, like a good multi vitamin, a source of essentially fatty acids (EFA’s) and a good protein powder post workout, then add additional supplements over time depending on your goals, such as creatine when trying to add muscle, or ephedrine and caffeine when focusing on fat loss, and so on. The shotgun approach many people take rarely works, wastes money, and adds complexity (remember our conversation on variables above) where it serves no useful purpose.
I love supplements. I take a dozen or more supplements every day of my life. I have designed them for supplement companies, spoken about them at various conferences, been involved in the published research of supplements, and built my career on them, so I am not some anti-supplement zealot by any means. However, I do speak with people all the time who outline a long list of supplements they are taking (many of which have been shown to be totally worthless) while their diets stink and their training programs are a joke. Don’t be one of these people! Don’t think for a second there is any one supplement out there that will make or break your success. Realize that supplements are exactly that; supplemental to a good diet and intelligent exercise program.
KISS and nutrition
Finally, we make it to nutrition. Nutrition is a potentially complex topic, and just as importantly, it’s a highly emotional topic for many. No place do I find such clear examples of people adding complexity where it’s not required. Again, there is a small segment of people that will benefit from - and require - advanced nutritional approaches, such as pre-contest bodybuilders, pre-race marathon runners, or even the average person seeking to get to very low bodyfat levels. Does the average person who needs to get into better shape and lose perhaps 20 – 30 lbs. (or more) need to follow advanced nutrition concepts? Of course not! Can the average person benefit from techniques more advanced dieters (e.g., bodybuilders, fitness competitors, etc.) might employ, such as cyclic ketogenic diets, refeed days, carb cycling, and other approaches? Of course! Do they require such strategies to drop some fat and get into shape? No, no they don’t. That’s why I tend to offer well thought out, healthy, and easy to follow approaches to nutrition in my e-books and offer more advanced approaches to people who want to take it to another level.
Simplicity + consistency = success
The above is what I consider the basics of the KISS approach to nutrition, supplements, and training. You will have to fill in some of the blanks as it applies to you specifically. If you are making steady predictable progress, great, stick to it. If however you are not making progress in your goals to add muscle and or lose fat, or some other goal, then you may need to sit down and seriously rethink your approach to the problem. Is there added complexity where you know it’s not needed? Are you relying too heavily on supplements to achieve your goals? Do you find yourself doing exercises that are less effective then the good old fashioned basics, like squats, deadlifts, and bench press? I can’t answer those questions for you, but hopefully I’ve made you think - which is half of the battle. You know what they say, you can lead a horse to water but you can’t make him think!
About the Author - William D. Brink
Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
He is the author of Priming The Anabolic Environment , Body Building Revealed & Fat Loss Revealed. He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine, Musclemag and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge. The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
William has worked with athletes ranging from professional bodybuilders, golfers, fitness contestants, to police and military personnel.
See Will's ebooks online here:
Click Here For : Brink's BodyBuilding Revealed
"Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It's all in Will Brink's ultimate guide to gaining muscle mass."
Click Here For : Fat Loss Revealed
"Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline system used by anybody looking to attain a fantastic lean physique. A complete fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio , along with motivation and goal setting and a huge online private members area and forum form Will Brink's Ultimate Fat loss Program.
By Will Brink
Author of :
Brink's BodyBuilding Revealed
"Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It's all in Will Brink's ultimate guide to gaining muscle mass."
Fat Loss Revealed
"Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline system used by anybody looking to attain a fantastic lean physique. A complete fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio , along with motivation and goal setting and a huge online private members area and forum form Will Brink's Ultimate Fat loss Program.
Keep It Simple Stupid - K.I.S.S Approach
The acronym “Keep it simple stupid” or “KISS”, has been used for decades by the military, business schools, medical schools, and in countless other areas where unneeded complexity should be avoided at all costs. In the military, adding complexity where it’s unnecessary to complete a mission will get people killed. Adding complexity to a business venture where it is not required will often get you fired or see your company go down in flames. Adding complexity, or looking for complex answers to simple problems, in medical settings can cause a loss of life or unneeded suffering. I am sure my readers have also experienced situations in which complexity added to situations that didn’t require it, led to disastrous results.
One area where most people fail to follow the KISS system is in their approach to fitness, nutrition, or supplements. In fact I find people seem to gravitate toward adding complexity to their approach when it comes to building muscle or losing fat. Not coincidentally, it’s the people who take the most complex approaches to their nutrition, supplements, and training who are always the most confused and least successful. They focus on - and subsequently worry about - minutiae that prevent them from seeing the big picture and making the type of progress they desire. It often leads to what is referred to “paralysis by analysis.” The vast majority of people would have better results, not to mention less stress, if they simplified their approach to losing fat or gaining muscle. It’s not rocket science, brain surgery, or even rocket surgery!
Yes, there are times when complex approaches need to be used to get advanced athletes, such as pre-contest bodybuilders and Olympic track athletes, prepared for an event. These people make up, at most, 1% of the population. The rest of the world needs to worry less and act more.
Why is complexity a bad thing? The issue is variables.
Adding too many variables makes things more difficult, especially when trying to figure out why something is working or why it’s not. Variables are an essential part of science. We don’t need to go into great depth on this topic, so don’t worry. I do, however, want people to appreciate how variables affect the outcome of their successes or failures in bodybuilding or fitness related endeavors.
So what is a variable? According to one of my textbooks:
“Scientists use an experiment to search for cause and effect relationships in nature. In other words, they design an experiment so that changes to one item cause something else to vary in a predictable way. These changing quantities are called variables…”
There are different types of variables (e.g., confounding, independent, dependent, controlled, etc.) but we are not going to worry about that right now. So how does this all apply to the KISS approach? The more complicated you make your approach to your goals of gaining muscle or losing fat, the more variables you have to control for. That is, for every new bit of complexity you add, you have to be able to account for it in terms of the results, or lack thereof, you experience.
Confused? Here’s a simple example:
Last week you changed your diet, added in three new supplements, and changed your routine, then three weeks later you notice you have made no improvements (i.e. you didn’t lose any fat, or you didn’t gain any muscle, or whatever). Why? It’s impossible to know! You added too many variables into the equation and now you’re unsure what went wrong - which means you won’t be able to make appropriate changes to correct it. Conversely, let’s say you did lose fat or gain muscle with the changes. Great, but do you know which of the changes you made resulted the positive outcome you experienced so you can reproduce it? No, no you don’t.
So, Lesson #1 is: never change more then one or two variables at a time so you can track what worked - and what did not work - from the changes you made. Most people find writing it down in a note book or online journal is the best way to keep track of their progress. When you write it down, you can see the effects that changes in your diet, training, or supplementation have on your body composition, strength, etc.
KISS and those ugly variables
On my forums, it’s not uncommon for someone to post a question like “I added supplement X, Y, and Z to my supplement intake, added an extra day per week in the gym, and reduced my calories by X. Why am I not seeing progress?” My response is “…too many unknown variables to answer that question” which translates into “how the hell should I know?”
Why do people make so many changes at once? I suspect it’s due to the “I want it now” syndrome. Making permanent changes to your performance, physique, and health, takes patience, planning, and a willingness to take things one step at a time and assess what is working and what’s not working in the overall plan.
Clearly, the KISS approach fails to be effective as more variables are added to a program. It also fails to be KISS. How can you keep it simple if it ain’t simple to begin with?! The more complicated the program, the more variables there are to keep track of – which makes success far less likely. This basic idea was appreciated and understood by history’s greatest minds. For example:
"Make everything as simple as possible, but not simpler."
- Albert Einstein
What was the father of Relativity saying? Be it math, science, nutrition, or life, Keep It Simple Stupid wherever possible, but don’t simplify it to the point where it’s no longer effective or true. In my own writings, be it articles or books/e-books, I make every attempt to keep the information and message as simple as possible. However, I often see popular books and diets that are in fact too simple. They don’t want to confuse people, so they simplify things to the point that their advice is no longer correct and has little value to the reader – thus, Einstein’s warning. Oversimplified statements like “carbs are bad” or “fat is bad” or “do weight lifting for big muscles and aerobics to burn fat” are among the gems we all see. Problem is, those statements are dead wrong! A line between simple and too simple must be drawn.
OK, back to the KISS approach…
It’s not possible for me to go through every example of how to take a KISS approach to your training, nutrition, or supplement intake, but I will attempt a general discussion of each.
KISS and training:
One of the most common mistakes I see in this area is what I like to call the “I have tried everything and nothing works” syndrome. My response is always “have you tried sticking to one program long enough for it to actually have any effect?” The answer is usually a guilty sheepish facial expression. Let me be honest with you: even an average uncomplicated program you are consistent with is far more effective then any high-tech, super-advanced program you fail to be consistent with. One simple program you follow consistently for a year is always better then the five high tech programs you tried in 6 months where none of them were followed long enough to have a positive outcome. Simple programs such as: weight training Monday, Wed, Fri, and aerobics, Tue, Thurs, and Sat, with Sunday off, whilst varying your exercises tend to work well for the majority of people.
Are there better programs out there? Of course, but the vast majority of people follow routines that are overly complicated, take too bloody long, and are simply unneeded.
I also see a dependence on less productive movements in the gym over more productive choices. I see people doing reverse Romanian lunges while the squat rack gathers dust in the corner. Was that you I saw the other day?
KISS and supplements
You don’t need them. Bet you never thought you would read that coming from me did you?! Let me qualify that statement: does a person need any supplements to achieve the basic goal of either adding muscle or losing fat? No, no they don’t. Can supplements help the process? Can supplements potentially speed up the process? Can supplements potentially offset some of the negatives? Can supplements help optimize the effects of exercise and diet? The answer is yes in all cases. The problem, however, is that I see far too many people under the impression that the next wiz bang “cutting edge” supplement is going to make some huge difference to their appearance while their diet and workout are put on the back burner or set low on the priority list. They are constantly looking for that one supplement that’s going to make all the difference while they ignore their nutrition and training! I see it all the time and frankly, it’s frustrating.
Remember, KISS. Focus on your training and your nutrition - then worry about supplements. Start off with the basics, like a good multi vitamin, a source of essentially fatty acids (EFA’s) and a good protein powder post workout, then add additional supplements over time depending on your goals, such as creatine when trying to add muscle, or ephedrine and caffeine when focusing on fat loss, and so on. The shotgun approach many people take rarely works, wastes money, and adds complexity (remember our conversation on variables above) where it serves no useful purpose.
I love supplements. I take a dozen or more supplements every day of my life. I have designed them for supplement companies, spoken about them at various conferences, been involved in the published research of supplements, and built my career on them, so I am not some anti-supplement zealot by any means. However, I do speak with people all the time who outline a long list of supplements they are taking (many of which have been shown to be totally worthless) while their diets stink and their training programs are a joke. Don’t be one of these people! Don’t think for a second there is any one supplement out there that will make or break your success. Realize that supplements are exactly that; supplemental to a good diet and intelligent exercise program.
KISS and nutrition
Finally, we make it to nutrition. Nutrition is a potentially complex topic, and just as importantly, it’s a highly emotional topic for many. No place do I find such clear examples of people adding complexity where it’s not required. Again, there is a small segment of people that will benefit from - and require - advanced nutritional approaches, such as pre-contest bodybuilders, pre-race marathon runners, or even the average person seeking to get to very low bodyfat levels. Does the average person who needs to get into better shape and lose perhaps 20 – 30 lbs. (or more) need to follow advanced nutrition concepts? Of course not! Can the average person benefit from techniques more advanced dieters (e.g., bodybuilders, fitness competitors, etc.) might employ, such as cyclic ketogenic diets, refeed days, carb cycling, and other approaches? Of course! Do they require such strategies to drop some fat and get into shape? No, no they don’t. That’s why I tend to offer well thought out, healthy, and easy to follow approaches to nutrition in my e-books and offer more advanced approaches to people who want to take it to another level.
Simplicity + consistency = success
The above is what I consider the basics of the KISS approach to nutrition, supplements, and training. You will have to fill in some of the blanks as it applies to you specifically. If you are making steady predictable progress, great, stick to it. If however you are not making progress in your goals to add muscle and or lose fat, or some other goal, then you may need to sit down and seriously rethink your approach to the problem. Is there added complexity where you know it’s not needed? Are you relying too heavily on supplements to achieve your goals? Do you find yourself doing exercises that are less effective then the good old fashioned basics, like squats, deadlifts, and bench press? I can’t answer those questions for you, but hopefully I’ve made you think - which is half of the battle. You know what they say, you can lead a horse to water but you can’t make him think!
About the Author - William D. Brink
Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
He is the author of Priming The Anabolic Environment , Body Building Revealed & Fat Loss Revealed. He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine, Musclemag and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge. The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
William has worked with athletes ranging from professional bodybuilders, golfers, fitness contestants, to police and military personnel.
See Will's ebooks online here:
Click Here For : Brink's BodyBuilding Revealed
"Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It's all in Will Brink's ultimate guide to gaining muscle mass."
Click Here For : Fat Loss Revealed
"Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline system used by anybody looking to attain a fantastic lean physique. A complete fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio , along with motivation and goal setting and a huge online private members area and forum form Will Brink's Ultimate Fat loss Program.
14 May 2007
Do You Eat Too Much?
Don't be a Victim of Portion Distortion
It's no secret that people are larger today than ever before. Waistlines have expanded over the last twenty years and studies show that potion sizes have grown as well.
Researchers from New York University found that average portion sizes started to grow in the 1970's, rising quickly in the 1980's - and this phenomenon hasn't shown signs of slowing. A "large" order of fries from McDonalds' weighs the same as 1998's "Supersize" fries. And it doesn't stop there. Check out these eye-opening figures, provided by the National Institutes of Health:
Since I am the local fitness expert, look no further than me to get you started on an exercise program that will change your life and shape forever. Now, back to our discussion on portion distortion...
Now that you know portion sizes today are far larger than you really need, what are you going to do the next time you go out to eat? Try the following 3 tips and watch as your waist begins to slim and your confidence soars.
Trim-Down Tip #1: Re-program Your Mind
I'm sure your mother did a great job when she taught you to "clean your plate." The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories that you really need. So what's the solution?
Realize that it is O.K. to leave food on your plate. Eating everything on the plate is probably a habit now, but it is one that you can break. Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating. Don't worry - your mom won't send you to your room!
Trim-Down Tip #2: Slow Down
I know that this is a tough one - so bear with me. These days we are in such a hurry, we rush to work, rush to lunch, rush through errands and then rush home. So it is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know that it is full.
Eat your next meal slower than usual. Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations - you just tailored your portion down to its proper size.
Trim-Down Tip #3: Go Halfsies
I understand that it may be very difficult for you to leave food on your plate, even though your mother isn't looking over your shoulder, and even if you eat slowly. No problem - you just need to do some strategic planning. The next time you go out to eat do one of the following two options.
1) Share an entrée with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate.
2) If sharing isn't an option then ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of.
Helping you achieve your fitness goals is my passion - it's a job that I don't take lightly. Allow me to get you fit and strong the safe, healthy way. For more information on how I can help you with your health & fitness goals, "click here".
Interested in receiving my bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
It's no secret that people are larger today than ever before. Waistlines have expanded over the last twenty years and studies show that potion sizes have grown as well.
Researchers from New York University found that average portion sizes started to grow in the 1970's, rising quickly in the 1980's - and this phenomenon hasn't shown signs of slowing. A "large" order of fries from McDonalds' weighs the same as 1998's "Supersize" fries. And it doesn't stop there. Check out these eye-opening figures, provided by the National Institutes of Health:
- Today's 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago.
- Today's 5 ounce muffin has 500 calories. This is 310 calories more than muffin 20 years ago.
- Today, a large cookie has about 275 calories. This is 220 more calories more than a cookie 20 years ago.
- Today, a 3 cup chicken Caesar salad has 790 calories. This is 400 more calories more than Caesar salads 20 years ago.
Since I am the local fitness expert, look no further than me to get you started on an exercise program that will change your life and shape forever. Now, back to our discussion on portion distortion...
Now that you know portion sizes today are far larger than you really need, what are you going to do the next time you go out to eat? Try the following 3 tips and watch as your waist begins to slim and your confidence soars.
Trim-Down Tip #1: Re-program Your Mind
I'm sure your mother did a great job when she taught you to "clean your plate." The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories that you really need. So what's the solution?
Realize that it is O.K. to leave food on your plate. Eating everything on the plate is probably a habit now, but it is one that you can break. Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating. Don't worry - your mom won't send you to your room!
Trim-Down Tip #2: Slow Down
I know that this is a tough one - so bear with me. These days we are in such a hurry, we rush to work, rush to lunch, rush through errands and then rush home. So it is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know that it is full.
Eat your next meal slower than usual. Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations - you just tailored your portion down to its proper size.
Trim-Down Tip #3: Go Halfsies
I understand that it may be very difficult for you to leave food on your plate, even though your mother isn't looking over your shoulder, and even if you eat slowly. No problem - you just need to do some strategic planning. The next time you go out to eat do one of the following two options.
1) Share an entrée with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate.
2) If sharing isn't an option then ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of.
Helping you achieve your fitness goals is my passion - it's a job that I don't take lightly. Allow me to get you fit and strong the safe, healthy way. For more information on how I can help you with your health & fitness goals, "click here".
Interested in receiving my bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
10 May 2007
Beginner Body Basics: Training...
It is now starting to become warmer, and there are many people who will be returning to their fitness routines. It's that time when everyone wants to look impressive in their "lack" of clothing. While I can't promise you that you'll achieve a fitness model body, I can at least give you some good guidelines and an effective exercise program to implement to assist you with your goals for achieving a leaner and firmer physique.
Listen up! Behavioral changes guarantee your success - not just knowledge alone. You may already have drawn out your road map with your nutritional plan and your workouts and feel you don't need this advice, so either way, take that strategy or that which you will read now and ACT on it. Stay motivated and consistently remind yourself of your fitness goal.
Most injuries that happen when a person works out are caused due to a lack of proper warm-up of the muscles before a workout.
It has been said that an ounce of prevention is worth a pound of cure. This is definitely the case when you start to workout or do your fitness routine. Sore muscles, sprains, and even broken bones can result from not warming up your body prior to conditioning.
The best medicine for saving yourself the agony of 'the morning after syndrome' DOMS (delayed onset muscle syndrome) or injury is to properly warm up by doing some light cardio before your workout for approximately 10 minutes. As far as stretching before your exercise program, the ACSM (American College of Sports Medicine) no longer recommends stretching before exercising as in the past. Current pre-workout stretching research does not show any benefits for preventing injuries and shows that stretching may be detrimental to performance. Since so many people say time to train is a factor in whether they can train or not, you can save some time by eliminating pre-workout stretching. If you find cardio boring, you can use an ipod and listen to music, or take a friend with you for company if needed.
If you are completely new to exercising, I would suggest you read my post "10 Tips for Gym Newbies".
The Basic Program is a full-body workout for those individuals who have never trained, has only been training for a brief period of time up to 2 months prior to implementing this program or hasn't trained within the last four months or longer. Initially you will think that you are not performing enough exercises, but do not be deceived by how few exercises you are performing. If you are one of those who had a month or so of prior training, you can skip to the last two weeks of the basic program after implementing the basic program for two weeks in order to condition yourself once again for a more intense workout. The basic program is performed every 48 hours (every other day) three days a week for adequate muscle recovery between workouts and is in two phases. Phase one is 4 weeks and phase 2 is 2 weeks. After the six week program it will be time to implement the advanced-basic program which I will post at a later date. Yes, it will be posted before you complete the basic program.
Important: There are tips at the end of this article that are vital to your program. Do not implement this program without carefully reading them.
This is week 1-6 of the 16 week program I will be posting. Remember, safety first progress second. You want to remember it's better to be 70 feeling 40 than 40 feeling 70.
Weeks 1 - 4
Warm-up - Use a compound exercise (two joint movement exercise) for each group such as a chest press/bench press for chest, leg press/squat for thighs, seated row/pull-up/chin-up for back.
Basic Program (Full-body workout)
Exercise - Set - Rep Range - Note
Leg Extension 1 Set 10-15 Reps
Leg Press 1 Set 12-18 Reps
Leg Curl 1 Set 10-15 Reps
Pull-over (machine) 1 Set 10-15 Reps (First choice if available)
Stiff-armed Pulldown 1 Set 10-15 Reps (To be used only if Pull-over is not available)
Machine Seated Row 1 Set 10-15 Reps
Barbell Curl 1 Set 10-15 Reps (Shoulder width grip)
Fly machine/Pec Dec 1 Set 10-15 Reps (Machine preferably)
Decline Press/Chest Press 1 Set 10-15 Reps (Decline is really the king of chest exercises)
Triceps Pushdown 1 Set 10-15 Reps
Shoulder Press/Lateral Raise 1 Set 10-15 Reps
Calf Raise 1 Set 12-18 Reps
Crunches 1 Set 12-15 Reps
Weeks 5 & 6 (all exercises are performed with minimal rest of 10-15 seconds between sets except between muscle groups where a 2 minute rest is allowed. There is a line break between groups)
Warm-up - Same as you have been performing.
Program (Full-body workout)
Exercise Set Rep Range Note
Leg Extension 1 Set 10-15 Reps
Leg Press 1 Set 12-18 Reps
Dumbbell Deadlift 1 Set 12-18 Reps
Leg Curl 1 Set 10-15 Reps
-----------------------------------------------------------------------------
Pull-over (machine) 1 Set 10-15 Reps (First choice if available)
Stiff-armed Pulldown 1 Set 10-15 Reps (Used if Pull-over is not available)
Reverse Grip Pulldown 1 Set 10-15 Reps
Row (pronated grip) 1 Set 10-15 Reps (Palm of hands is facing downward)
Barbell Curl 1 Set 10-15 Reps (Shoulder width grip)
-----------------------------------------------------------------------------
Fly machine/Pec Dec 1 Set 10-15 Reps (Machine preferably)
Decline Press/Chest Press 1 Set 10-15 Reps
Incline Press (30 degree) 1 Set 10-15 Reps
Triceps Pushdown 1 Set 10-15 Reps
-----------------------------------------------------------------------------
Calf Raise 1 Set 12-18 Reps
Crunch 1 Set 15-20 Reps (Rotate with reverse crunch)
IMPORTANT: Tips for success and safety
Beginner Information first
When first implementing the basic program do not try to immediately lift heavy weights. Choose a weight for each exercise that you can perform about 20 repetitions with but stop at 15. This will not put too much stress upon the muscle initially and avoid the pain most experience within the next day or two called DOMS (delayed onset muscle soreness). Throughout the years it was thought this pain was an indicator of an effective workout that would give us the best results. Current research tells us that this is not true. That pain means greater destruction to the muscle and a greater recovery period needed before you can train again. The old term is called "No Pain No Gain". So when we could be training we needed to be resting. The end result is this. Current research shows us that the new term "No Pain ALL Gain" reveals that with no pain we can recover quicker and be training earlier implementing another workout leading to better and faster results. This allows us to return to the gym earlier, train less and reduce the chance of injuries. So to avoid the dilemma, with each workout add a little more weight until you get a weight that you can't achieve 15 reps (repetitions). Your goal now is to one day be able to achieve 15 with that weight. When you can achieve 15 reps your strength has increased, so increase the weight slightly at your next workout so you will only get about 10 reps again. Repeat the procedure each workout working your way back to 15 reps then increase once again the weight.
1) Always warm-up performing a low intensity cardio for 5-10 minutes which will increase oxygen and blood to the muscles you will be working. Next, warm-up performing exercises pertaining to the specific major muscle groups being worked with compound (more than one joint involved) exercises for 1 to 2 sets maximum.
2) Train slow and controlled at all times. Use a 2 second count lifting (also known as the concentric or positive phase) the weight, pause for one second between the two phases to maximize the contraction, then lower (also known as the essentric or negative phase) the weight for a 4 second count. To make the counting easier, you could just do a 4 second lift, 1 second pause and 4 second lower but, I guarantee you that the slight change will make the workout much harder.
3) Always breathe, don't hold your breath. Breathe outward on the lifting phase of the exercise which will always be the most difficult phase to perform, and breathe inward when lowering the weight. An example would be when performing the bench press, breathe inward as you lower the barbell toward the chest and outward when pressing the barbell upward away from the chest.
4) Do not change the order of the program. Each level starts off with one or two isolation exercises (pre-exhaustive or single joint) focusing on the primary muscle group being worked. Why, it's usually the small muscles that fatigue first when working the major muscles such as chest. So, you end up doing many sets to fatigue that major group. This usually overtrain's the smaller muscles (such as the triceps) slowly bringing on injuries such as tendinitis. Performing the isolation exercises fatigues the primary (bigger) muscles first then allows the smaller to be fresh and fatigue more closely with the primary group. This also plays a great role in avoiding those tendinitis injuries.
Fitness terms:
Set - A number of repetitions of a movement equals one set, such as a Barbell Curl or a Leg Press. A set may have 8 reps, for example.
Repetitions - Repetitions also known as reps is a single movement, as in doing one Leg Press. It would be as going down and then going back up. That would be one rep.
Breathing - Always breathe even if you have trouble remembering which way is the correct way to breathe. Breathe out when lifting (concentric movement) the weight and in when lowering (essentric movement) the weight. Momentarily holding breath is ok, but don't hold for over 2 seconds to avoid lack of oxygen flow to the brain. That could cause you to get dizzy or faint.
Concentric - Shortening of the muscle and involved in the lifting motion of an exercise.
Essentric - Lengthening of the muscle and involved in the lowering motion of an exercise.
I will post an intermediate circuit exercise program in a few weeks. This program will take you to the next step towards your strengthening, conditioning and fat loss goals.
You can find pictures and instructions on how to perform the exercises for the workouts at my personal training website by clicking here.
So what are you waiting for? Move it move it!!!! Don't put off for tomorrow what you can do today. The body you desire is just around the corner so don't waste anymore time and go after it NOW!!!
Interested in receiving my bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
Listen up! Behavioral changes guarantee your success - not just knowledge alone. You may already have drawn out your road map with your nutritional plan and your workouts and feel you don't need this advice, so either way, take that strategy or that which you will read now and ACT on it. Stay motivated and consistently remind yourself of your fitness goal.
Most injuries that happen when a person works out are caused due to a lack of proper warm-up of the muscles before a workout.
It has been said that an ounce of prevention is worth a pound of cure. This is definitely the case when you start to workout or do your fitness routine. Sore muscles, sprains, and even broken bones can result from not warming up your body prior to conditioning.
The best medicine for saving yourself the agony of 'the morning after syndrome' DOMS (delayed onset muscle syndrome) or injury is to properly warm up by doing some light cardio before your workout for approximately 10 minutes. As far as stretching before your exercise program, the ACSM (American College of Sports Medicine) no longer recommends stretching before exercising as in the past. Current pre-workout stretching research does not show any benefits for preventing injuries and shows that stretching may be detrimental to performance. Since so many people say time to train is a factor in whether they can train or not, you can save some time by eliminating pre-workout stretching. If you find cardio boring, you can use an ipod and listen to music, or take a friend with you for company if needed.
If you are completely new to exercising, I would suggest you read my post "10 Tips for Gym Newbies".
The Basic Program is a full-body workout for those individuals who have never trained, has only been training for a brief period of time up to 2 months prior to implementing this program or hasn't trained within the last four months or longer. Initially you will think that you are not performing enough exercises, but do not be deceived by how few exercises you are performing. If you are one of those who had a month or so of prior training, you can skip to the last two weeks of the basic program after implementing the basic program for two weeks in order to condition yourself once again for a more intense workout. The basic program is performed every 48 hours (every other day) three days a week for adequate muscle recovery between workouts and is in two phases. Phase one is 4 weeks and phase 2 is 2 weeks. After the six week program it will be time to implement the advanced-basic program which I will post at a later date. Yes, it will be posted before you complete the basic program.
Important: There are tips at the end of this article that are vital to your program. Do not implement this program without carefully reading them.
This is week 1-6 of the 16 week program I will be posting. Remember, safety first progress second. You want to remember it's better to be 70 feeling 40 than 40 feeling 70.
Weeks 1 - 4
Warm-up - Use a compound exercise (two joint movement exercise) for each group such as a chest press/bench press for chest, leg press/squat for thighs, seated row/pull-up/chin-up for back.
Basic Program (Full-body workout)
Exercise - Set - Rep Range - Note
Leg Extension 1 Set 10-15 Reps
Leg Press 1 Set 12-18 Reps
Leg Curl 1 Set 10-15 Reps
Pull-over (machine) 1 Set 10-15 Reps (First choice if available)
Stiff-armed Pulldown 1 Set 10-15 Reps (To be used only if Pull-over is not available)
Machine Seated Row 1 Set 10-15 Reps
Barbell Curl 1 Set 10-15 Reps (Shoulder width grip)
Fly machine/Pec Dec 1 Set 10-15 Reps (Machine preferably)
Decline Press/Chest Press 1 Set 10-15 Reps (Decline is really the king of chest exercises)
Triceps Pushdown 1 Set 10-15 Reps
Shoulder Press/Lateral Raise 1 Set 10-15 Reps
Calf Raise 1 Set 12-18 Reps
Crunches 1 Set 12-15 Reps
Weeks 5 & 6 (all exercises are performed with minimal rest of 10-15 seconds between sets except between muscle groups where a 2 minute rest is allowed. There is a line break between groups)
Warm-up - Same as you have been performing.
Program (Full-body workout)
Exercise Set Rep Range Note
Leg Extension 1 Set 10-15 Reps
Leg Press 1 Set 12-18 Reps
Dumbbell Deadlift 1 Set 12-18 Reps
Leg Curl 1 Set 10-15 Reps
-----------------------------------------------------------------------------
Pull-over (machine) 1 Set 10-15 Reps (First choice if available)
Stiff-armed Pulldown 1 Set 10-15 Reps (Used if Pull-over is not available)
Reverse Grip Pulldown 1 Set 10-15 Reps
Row (pronated grip) 1 Set 10-15 Reps (Palm of hands is facing downward)
Barbell Curl 1 Set 10-15 Reps (Shoulder width grip)
-----------------------------------------------------------------------------
Fly machine/Pec Dec 1 Set 10-15 Reps (Machine preferably)
Decline Press/Chest Press 1 Set 10-15 Reps
Incline Press (30 degree) 1 Set 10-15 Reps
Triceps Pushdown 1 Set 10-15 Reps
-----------------------------------------------------------------------------
Calf Raise 1 Set 12-18 Reps
Crunch 1 Set 15-20 Reps (Rotate with reverse crunch)
IMPORTANT: Tips for success and safety
Beginner Information first
When first implementing the basic program do not try to immediately lift heavy weights. Choose a weight for each exercise that you can perform about 20 repetitions with but stop at 15. This will not put too much stress upon the muscle initially and avoid the pain most experience within the next day or two called DOMS (delayed onset muscle soreness). Throughout the years it was thought this pain was an indicator of an effective workout that would give us the best results. Current research tells us that this is not true. That pain means greater destruction to the muscle and a greater recovery period needed before you can train again. The old term is called "No Pain No Gain". So when we could be training we needed to be resting. The end result is this. Current research shows us that the new term "No Pain ALL Gain" reveals that with no pain we can recover quicker and be training earlier implementing another workout leading to better and faster results. This allows us to return to the gym earlier, train less and reduce the chance of injuries. So to avoid the dilemma, with each workout add a little more weight until you get a weight that you can't achieve 15 reps (repetitions). Your goal now is to one day be able to achieve 15 with that weight. When you can achieve 15 reps your strength has increased, so increase the weight slightly at your next workout so you will only get about 10 reps again. Repeat the procedure each workout working your way back to 15 reps then increase once again the weight.
1) Always warm-up performing a low intensity cardio for 5-10 minutes which will increase oxygen and blood to the muscles you will be working. Next, warm-up performing exercises pertaining to the specific major muscle groups being worked with compound (more than one joint involved) exercises for 1 to 2 sets maximum.
2) Train slow and controlled at all times. Use a 2 second count lifting (also known as the concentric or positive phase) the weight, pause for one second between the two phases to maximize the contraction, then lower (also known as the essentric or negative phase) the weight for a 4 second count. To make the counting easier, you could just do a 4 second lift, 1 second pause and 4 second lower but, I guarantee you that the slight change will make the workout much harder.
3) Always breathe, don't hold your breath. Breathe outward on the lifting phase of the exercise which will always be the most difficult phase to perform, and breathe inward when lowering the weight. An example would be when performing the bench press, breathe inward as you lower the barbell toward the chest and outward when pressing the barbell upward away from the chest.
4) Do not change the order of the program. Each level starts off with one or two isolation exercises (pre-exhaustive or single joint) focusing on the primary muscle group being worked. Why, it's usually the small muscles that fatigue first when working the major muscles such as chest. So, you end up doing many sets to fatigue that major group. This usually overtrain's the smaller muscles (such as the triceps) slowly bringing on injuries such as tendinitis. Performing the isolation exercises fatigues the primary (bigger) muscles first then allows the smaller to be fresh and fatigue more closely with the primary group. This also plays a great role in avoiding those tendinitis injuries.
Fitness terms:
Set - A number of repetitions of a movement equals one set, such as a Barbell Curl or a Leg Press. A set may have 8 reps, for example.
Repetitions - Repetitions also known as reps is a single movement, as in doing one Leg Press. It would be as going down and then going back up. That would be one rep.
Breathing - Always breathe even if you have trouble remembering which way is the correct way to breathe. Breathe out when lifting (concentric movement) the weight and in when lowering (essentric movement) the weight. Momentarily holding breath is ok, but don't hold for over 2 seconds to avoid lack of oxygen flow to the brain. That could cause you to get dizzy or faint.
Concentric - Shortening of the muscle and involved in the lifting motion of an exercise.
Essentric - Lengthening of the muscle and involved in the lowering motion of an exercise.
I will post an intermediate circuit exercise program in a few weeks. This program will take you to the next step towards your strengthening, conditioning and fat loss goals.
You can find pictures and instructions on how to perform the exercises for the workouts at my personal training website by clicking here.
So what are you waiting for? Move it move it!!!! Don't put off for tomorrow what you can do today. The body you desire is just around the corner so don't waste anymore time and go after it NOW!!!
Interested in receiving my bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
08 May 2007
The Most Overlooked Fat-Loss Tip
Often times I'm approached by a frustrated person who can't seem to drop the weight. They tell me that they exercise, they eat healthy, and they drink plenty of water. So why can't I lose weight? they ask. Not only are they frustrated, but they are getting close to losing hope that they will ever lose the stubborn pounds that plague them.
Do you want to know what I ask them? It is a simple question that usually reveals the problem behind their inability to lose weight.
How often do you eat each day?
The most frequent answer that I get is 2-3 times each day. Most of us are fooled into thinking that in order to lose weight (body fat) we should eat as little as possible, this is simply not true.
The problem with going for an extended period without eating is simple: your body thinks you are starving. As a result your metabolism slows to conserve energy and when you do eat the food will be put into storage - also known as fat.
Want to lose fat? Eat 4 to 6 small meals a day to easily kick your metabolism into high gear.
Eating smaller meals throughout the day forces your body to burn calories all day long and the results are amazing. When you begin to eat in a "grazing" fashion your body will respond by dropping unwanted pounds.
This is probably not the first time that you have heard this tip - but, if you are like most unsatisfied fitness enthusiasts, then you simply don't do it. Why not? As far as weight 1oss tips go, this is about as easy at they get…so why the resistance? Here are the top 3 excuses that I hear:
1. I don't have the time
Now you and I both know that, no matter how stressful or demanding your job is, you can still find 5 minutes every few hours for a snack. The issue here is not that you don't have the time - it is that you just aren't making it. Sure, old habits are hard to break and maybe you have a set time that you like to eat everyday. That is fine - don't change the usual mealtimes, just add a couple of snacks throughout the day to keep from going hours on end without food, and then eat a little less at your regularly scheduled meals.
2. I tried it and it didn't work
I simply don't believe it. There is no way that you really tried it and it didn't work. The formula is simple: small meals every 4-6 hours. Emphasis on the word small. These aren't four course meals…If this is your story then read on for a sure-fire plan to make this tip work for you.
3. I forget to eat
When you first start eating 4-6 small meals instead of 2-3 there will be a bit of an adjustment time. If your body is used to going for hours on end without food, then you may not feel hungry when it is time for your next small meal. The key here is to be as organized as possible. Think ahead and pack small meals so that they are ready to go. With a little effort you will be eating every few hours like clockwork.
Your Fool-Proof Plan:
Interested in receiving my bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
Do you want to know what I ask them? It is a simple question that usually reveals the problem behind their inability to lose weight.
How often do you eat each day?
The most frequent answer that I get is 2-3 times each day. Most of us are fooled into thinking that in order to lose weight (body fat) we should eat as little as possible, this is simply not true.
The problem with going for an extended period without eating is simple: your body thinks you are starving. As a result your metabolism slows to conserve energy and when you do eat the food will be put into storage - also known as fat.
Want to lose fat? Eat 4 to 6 small meals a day to easily kick your metabolism into high gear.
Eating smaller meals throughout the day forces your body to burn calories all day long and the results are amazing. When you begin to eat in a "grazing" fashion your body will respond by dropping unwanted pounds.
This is probably not the first time that you have heard this tip - but, if you are like most unsatisfied fitness enthusiasts, then you simply don't do it. Why not? As far as weight 1oss tips go, this is about as easy at they get…so why the resistance? Here are the top 3 excuses that I hear:
1. I don't have the time
Now you and I both know that, no matter how stressful or demanding your job is, you can still find 5 minutes every few hours for a snack. The issue here is not that you don't have the time - it is that you just aren't making it. Sure, old habits are hard to break and maybe you have a set time that you like to eat everyday. That is fine - don't change the usual mealtimes, just add a couple of snacks throughout the day to keep from going hours on end without food, and then eat a little less at your regularly scheduled meals.
2. I tried it and it didn't work
I simply don't believe it. There is no way that you really tried it and it didn't work. The formula is simple: small meals every 4-6 hours. Emphasis on the word small. These aren't four course meals…If this is your story then read on for a sure-fire plan to make this tip work for you.
3. I forget to eat
When you first start eating 4-6 small meals instead of 2-3 there will be a bit of an adjustment time. If your body is used to going for hours on end without food, then you may not feel hungry when it is time for your next small meal. The key here is to be as organized as possible. Think ahead and pack small meals so that they are ready to go. With a little effort you will be eating every few hours like clockwork.
Your Fool-Proof Plan:
- Eat small nutritious meals every 3 hours throughout the day, eat your first within 30 minutes of waking.
- Make sure that each meal contains quality protein, complex carbohydrates, mono-unsaturated fats and fiber.
- Your goal is to eat more often, not more calories each day.
- Keep a food log - write down what you eat when you eat it and take time to review your progress.
- What should you eat? Whole grains, fresh fruits, lean protein and veggies.
Interested in receiving my bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
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