Posts Tagged ‘Muscle’

Some insights from Jamie Hale


21 Jan

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Posted in Jamie Hale | 12 Comments »

I have never met Jamie Hale. I will be doing so soon at the 2009 JP Fitness Summit. You are all going to that right ? Yesterday I sat next to a man and he struck up a conversation with me. He was smart, southern, and had a certain kind of mystery about him. He had an attitude that he knew a little secret and wasn’t telling. Something about the man reminded me of Jamie Hale, even though I have still yet to meet him.

Here are some of my favorite insights from Jamie:

From the article “Hot Body Diets”

In my opinion all quality diets share some characteristics.

The key factors in quality diets are:

• Calorie intake (matters whether you’re consciously
counting or not)
• Consumption of sufficient quantity of essential nutrients
• Consideration of individual likes and dislikes
• Consideration of metabolic abnormalities
• Occasional breaks from the diet
• Recognizing that you don’t have to stick to the program
100% of the time to see the benefits

From the book “The Carbohydrate Files”:

Carbohydrate as energy

Dietary carbohydrates have been given an energy value of 4 kcal/g (17 kJ/g). However, where carbohydrates are expressed as monosaccharides, the value of 3.75 kcal/g (15.7 kJ/ g) is used. It is now clear that a number of carbohydrates are only partly or not at all digested in the small intestine and are fermented in the large intestine to short chain fatty acids. These include non-digestible oligo-saccharides, resistant starches, and non-starch polysaccharides. Fermentation is metabolically less efficient than absorption in the small intestine, and these carbohydrates provide the body with less energy. In light of recent research, the energy value of all carbohydrates in the diet should be reevaluated.

From the book “MaxCondition”

Practical implications concerning range of motion:

•No movement is possible without a certain degree of flexibility.
•Excessive flexibility can result in a decrease of stabilization.
•Injuries that occur during stretching are usually a result of an inappropriate
choice of stretching methods.
•Full range of motion weight training is effective for increased range of
motion.
•Improper sequence of stretching methods can negatively affect performance.
•Excessive static stretching prior to dynamic athletic events decreases
performance.
•Excessive stretching of tendons can reduce their ability to store elastic
energy.
•Adequate range of motion is necessary for optimal force production.
•All stretches may be dangerous if performed improperly.
•As a muscle is stretched beyond its normal resting length its force of
contraction gradually drops, reaching zero at 175% of resting length.
•Extension of a tendon beyond 4% of its length causes irreversible
deformation.
•Immobilization of a joint capsule for a few weeks causes chemical
changes in the collagen fibers of the joint capsule that will restrict flexibility.
•Ligaments stretched more than 6% of their normal lengths result in
tears.
•In most sports, dynamic range of motion is more important than static
range of motion.
•Static flexibility may increase when the muscles are somewhat fatigued

From  “Interview with Will Nobel”

5) What did you discover/conclude from your research?

I concluded that effectiveness of training varies tremendously from individual to individual. There are numerous resources that provide good info, but there are far more that are insufficient. There is a huge difference in training and training for a purpose. No matter how physically gifted an athlete may be they will probably never reach elite status without mental toughness as well. Another interesting fact that I have known forever is great coaches and athletes are not the same in one. Quiet often athletes do as they are told and never ask any questions as to why they perform a particular movement. This results in an athlete that decides to train everyone just as he would himself, doesn’t work.

Do yourself a favor and head over to Jamie’s site and pick up a book, read n article, or just sign up for his newsletter. He recently did a great interview with Bodybuilding.com’s legend Emma-Leigh. It was awesome.

http://www.maxcondition.com

Why your friends want you fat


12 Dec

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Posted in Fat Loss, fat friend | 15 Comments »


Ever since I was a tiny thing I watched people. I love people watching, I love people who love to watch people. People are absolutely fascinating.

I would be full of it if I said I didn’t notice what people wore, their style, their mannerisms, their confidence, and yes, their weight. There is a difference of course between noticing who someone is, and judging them because of who they are. If you watch hard enough, you can see the character in someone pretty easily. If you really know how to look for it, it shines bright as day. Character is something that you can’t hide. It is your love, your morality, your passion, and your wits. They who said never judge a book by its cover, never read any books. A bad cover says everything I need to know and more. This brings me to yesterday afternoon at 1:24pm.

You would think a coffee shop at the early afternoon wouldn’t be a prime spot to watch dating action but often a lot of “day dates” take place and I can’t help but watch. Sure, I am catching up on research and planning the rest of my day out, but come on, I am only human. So like any other day I sat there “working” and catching pieces of the conversation and happenings of the table next to me.

At this four top table sat two women and two guys. Based on their appearance I tagged them as all being in their 30’s. The guys looked as if they just stepped out of the “Office” and the girls were dressed to the brim with rocker “thrift” labels and bags the size of a 5th grader. Likely the combined tables music taste read like a who’s who of pitchfork magazine (or insert elitist indie rock review website here). Obviously the guys were having to slum it for the corporate “man” but worry not for them, in 10 years they will be running a cartoon website and sell t-shirts of states.

As the 4 of them sat there it became apparent that one of the guys/girl pair had made a match and the other had made an crash and burn. It was obvious that one was more shy than they other, that they needed a little opening up. Quickly to the rescue their friend makes an even more awkward conversation worse by suggesting the two sit closer together. If any of you ever saw this painful event happen across school cafeterias everywhere as a teenager then you know how horrible this is to watch. It is quite a boost though for the friend who is saying it isn’t it?

See while it may seem that this friend is just “trying to help” what this “friend” is really doing is demonstrating that they have a higher value than you. They are putting on the display that they are the “hot one”, that they are the “cool one.” This is the furthest thing from the truth because a good friend, a “cool one”, would never be that stupid and basically kill your chances of looking like you have value in front of your potential date. No, thanks to this friend the “shy” has gone to “mortified.” Just when I think it can’t get any worse, they pat on their friends stomach and say “He’s just shy cause he needs to lose a few, it’s okay dude, more to love!”

What a jackass.

You weren’t sure if it was the guy or girl till then were you? Doesn’t matter, story is true all around.

The guy that says this to his “buddy” is a twigg, no muscle, and could use to add a few pounds himself. Still he is flying high because he has his designated “fat friend” around to help him feel better about himself. He is always going to look like a better choice, and his false confidence plays as the real thing to those who don’t have a BS radar.

What can his buddy do? Sure he could get another friend, but if your out there my man I have a better suggestion. Take some of that muscle mass I saw on that frame of yours, knock some fat off of it, start lifting like a freaking god, and 6 months later give him a pat on the back and say “better luck next time” as you walk away with the prettiest girl in the room.

http://fatlosstroubleshoot.com

Action Assignments For New Life and Body: The Challenge


17 Oct

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Posted in Fat Loss | 68 Comments »

We have covered the importance of setting a goal and asking yourself important questions. We then covered that the act of that is pointless, that the act of trying to change your life and achieve goals are pointless if you don’t to one thing – change. Now we have come to the point where goal setting and the call for change meets with action in form of – The Challenge.

Challenges are an extremely important aspect in changing your life. People, by large, lack inspiration in their lives towards physical change. This isn’t about family or religion either. Your spiritual adviser loves you regardless of your excess body fat, and hopefully so does your children, spouse, and friends. People also do not like to be reminded that they are lazy or unoriginal so stepping outside the activity or lifestyle box is often looked down upon. However, when faced with a challenge, to be forced and rewarded specifically to conquer fears and hardships, we as people will gather and cheer for you.

A fantastic example of this is the Biggest Loser. Granted, I do not necessarily agree with the method of the show, but that isn’t what this discussion is about. All these people have gathered for a specific challenge during a specific period of time. It is a nationally known challenge. To compete in this challenge is seen as noble, brave, and demanding of character. These people put their bodies and their lives in front of millions of people to make their declaration of change. We, the viewers, support and cheer them on. We see who we want to be, never want to be, hope to be, long for others to become, and in some way find a way to relate these strangers lives to our own world.

Now, fast forward to the time in between seasons of the shows and take a look in offices and households around the country.

Mom is trying to lose 35 pounds. She has been dying to get off for years. She sets her goals, she makes her call to change, she starts putting into actions her goals. A few weeks down the road though she is beaten and bombarded with the insecurities and the complaints of other annoying people in her life, Yes your children and spouse can be these people too.  To them it isn’t as if you are doing this for a real purpose or challenge. It isn’t as if there is a real and justified reason that Linda Lou has to feel insecure about her big ass or that Frank, your dear husband, has to make his own dinner because you really are trying hard to not be tempted by the fact that he is still eating globs of pasta and pizza. How dare you try and change without a challenge? How dare you not try to change your life and happiness without a specific meaning or purpose.

Well, readers, I am going to make the next 30 Days for you an easy win in that aspect. I am assigning you a challenge.

Starting tomorrow, on a Friday not a Monday, you have 30 Days to make the biggest transformation that you can. That is 4 weeks, that is it. Don’t think that I don’t expect big things in 30 days. In fact, I am expecting some of the most dramatic changes that have ever been seen online in 30 days.

The one thing we left out about the Biggest Loser, and why it works so well though is perhaps the most important thing. Reward. Prize.

FREE STUFF. We LOVE free stuff. We LOVE prizes.

I am going to get to the prizes.

For now I want you to meet your running mates. These are your 6 running mates. 3 Guys and 3 Gals. Say hello, but don’t get used to their mugs, they will be changing. I do want to note that apparently some of them “prepped” for the event by packing it in so already they are going to be nothing but trouble!

Meet Pauline

Stats:
Age: 49

Height: 5’2”
Weight: 108.25 lbs

Measurements
Neck: 11.5”
Arm: 9”
Chest: 27” under bust, 32” bust
Waist: 27”
Stomach: 30”
Hip: 36”
Thigh: 21”
Calf: 12.5”

Pauline is a wife, a mother, a worker for her local church, and a teacher to her kids. That isn’t a resume of work, that is a resume of love.

Pauline comes to me after already losing some weight and working on gaining some mass utilizing the NROL program. She has a nice set up already and we are going to go in and tweak things a little. Pauline is going to shed that last layer of fat she has while doing some corrective muscle work. There should also be small levels of strength and LBM gains. One of Pauline’s special assignments is Push Ups. Pauline has just completed her first 3 ever, and we are going to up that anty.

“Grow old along with me!”-Robert Browning

Meet Karen

Stats:

Age: 33
Height: 64 in
Weight: 129.0

Measurements
Neck: 14”
Arm: 10.5” (L) 11.0” (R )
Chest: 33” under bust, 37” bust
Waist: 32” at belly button
Stomach:
Hip: top of hipbone 34”, widest part at top of thighs 36”
Thigh: 21” (L) 21.5” (R )
Calf: 13” (L) 13.5” (R )

Karen has already shown fantastic results with the OPT program. Losing lots of fat already, Karen is now moving into that next phase. She is taking it to that level that few ever go. The majority women see her as an “after” already. For Karen this just isn’t good enough. She wants it all, so we are going to give it all.

Karen’s program is going to be largely base on body recomp with fat loss and slight corrections of muscle imbalances in the body. Rest and relaxation are going to be tough for Karen, so this will be a tough focus.

“As a former P.E. almost-flunkee, I just want to show that I CAN be athletic and be the best me I can be.”-Karen

Meet Jim

Stats:

Age: 45
Height: 6’1”
Weight: 241

Measurements
Neck: 17.5”
Arm: 15.5” resting
Chest: 47.5 “
Waist: 40”
Stomach: 41”
Hip: 44”
Thigh: 22.5”
Calf: 15.75”

Jim is the husband any woman would want to have. His reason for the challenge are built out of being around and being there for a family that is obviously the world to him. Jim has a league of people from co-workers to family and friends cheering him on right now. How about that for accountability!

The goal with Jim is to take fat loss to that next level and really see what we can do in the next 30 days to get him as close to that goal as possible. 30 days is a long time, I plan on putting some lean meat on this boys bones, and chopping some fat off. It will be tough, but he is a tough guy and can take it.

Jim wanted Pipes, he is going to get him.
Jim hates a leg day, likely because of the kind he was doing wasn’t right for his body and balance needs. He had the passion, now we are just going to give him those tools.
Meet Mike

Stats:

Age: 32
Height: 5′-10”
Weight: 224

Measurements
Neck: 14.5”
Arm: 15”
Chest: 44”
Waist: 41”
Stomach: 46”
Hip: 45”
Thigh: 27”
Calf: 17”

Mike is a biggest loser already, no really check this out!

Mike decided to make a change in his life after being inspired by a close friend. It is funny how one person’s step in the right direction can send another running isn’t it?

Mike runs into a few problems because of the fact that he works out of home and his job requires him to sit a lot. However, when he hits the gym, he hits it hard. What does a guy do who wants out of the chair and into the gym? He gets a CPT certification that is what! That is Mikes, dream, that is apart of his goals, to help others. He says “I dream of an elite level of fitness and looking smokin’ hot while doing it! :) ”

Mike has such a fantastic attitude towards life, and already is awesome to work with.

Meet Annelle

Stats:

Age: 34
Height: 5’8”
Weight: 151.0

Measurements
Neck: 12 3/8
Arm: 12 ½ not flexed, 12 5/8 flexed
Chest: 34 ½
Waist: 30
Stomach: 34 ¾
Hip: 40 ½
Thigh: 25 ¾
Calf: 15 1/8

This girl makes me laugh. She is a mother with the spirit of Youth, it is such a beautiful combination. A former model, Annelle popped out those kids without a 2nd thought to that figure but now, she wants it back. How could you say no to a declaration to change like this…

With tears rolling down my cheeks, my stomach turns as I realize just how desperate I am! Wow, reading that post was difficult for me because I am at a point in my life where I am desperate for some major change! So desperate I found myself in a plastic surgeon’s office getting an estimate of the cost to “fix” my problems. I decided against the lipo and decided to give this a go the healthy way with diet and exercise. I am not obese, at least not for the past 4 years, I have dropped 16 sizes… but for 4 years I have been stuck and I still need to loose more fat, it is so frustrating!

Meet Aleksandar

Stats:

Age:      39
Height: 5’ 11.5”
Weight:    230lbs

Neck: 16 ¾ “
Arm: 12 ¾ “
Chest: 44 ¾ “
Waist: 44”
Stomach: 46.5”
Hip: 43 ¾ “
Thigh: 44
Calf: 17 ¼ “

Aleksandar came to me a bit ago for training during a time when I could not take anyone on.  I told myself that the moment I could take someone else on that he was my guy. He has enough heart and courage in his pinky to walk all over this. I asked everyone for a dream statement, I think this says it all…

“On a winding road to Greatness, to truly master your own physique is just but one of life skills you need to learn. Just one big rock. A darn hard one though…
…Being brought to this most wonderful and most horrible part of Universe, I am finding my purpose to realize myself as best, be the sense Physical, Intellectual, Spiritual or Mental. My call is to offer my shoulders to ones I touch the same way I was offered to stand on shoulders of my Giants. All are invited, only few join.”

These are your new inspirations.

For the next 30 days they will be following a training and nutrition program laid out by me. Not only that I will be holding them accountable every week via phone call, picture check-ins, the works. It doesn’t stop there either. There is going to be questions, quizzes, assignments, and things that even they have no idea about. I bet you they are getting nervous now.

Prizes, what about the prizes!

First, for every pound lost by the whole group 1 dollar will be donated to St Jude’s Charity Fund.

Now that may not seem like much, but how big will this group get by the end is the question…

All of them will also receive all products, ever, released by me for free. Any teleseminar, any whatever, you will have VIP access too. If you don’t need it anymore then you can gift it to someone who might. Basically you can pay it forward.

At the end of the program, the person with the most progress and change will receive the following…

The Winner:

Collection of Great Works: The Best of Training and Nutrition on the Net (Value:$490!)

Gift Certificate to Vitamin Shoppe for $50

Myself to continue to guide and give them phone consults for the next 3 months or the person of their choice. (Um..priceless)

No gimmicks, nothing to buy, and no catch.

This is not supposed to be some huge, grand challenge of tons of money. It isn’t about that. This is about 30 days to a new life. The goal of this is not just to get these people to lose fat, no. The goal is much bigger than that. The goal is to help change these peoples lives by helping them help YOU change your life. What these people didn’t realize when they agreed to this is that they were going to be leading a pack of inspiration. Jim has no idea how much he is going to help some lucky bastard out there who is in his exact same position. Annelle doesn’t realize that somewhere in a state far away she was that final click in making someones thoughts come together for a new life.

I am not just giving them fat loss, I am giving them power. Now, I need you to continue to pay that power forward. You the readers who weren’t chosen need to show that the challenge doesn’t stop there. I need to see what you can achieve in 30 days. Don’t worry, I will be helping along the way, but only if you tell me it is worth doing.

So, tell me, is it worth my effort? Do you want to play? Or do I just help these lucky bastards out only? Are you, the watchers, the readers, up for the challenge?

Stay Tuned and Let the Games Begin!

EDIT: Response is getting crazy, I love it! Guess what, Midnight tonight I am going to post you, the readers, challenge details. You will have a day to make up!

5 Tips I Know For Fat Loss


23 Jul

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Posted in Fat Loss, Frustration, tips | 5 Comments »

1-You can’t overtrain a bad diet.

Go ahead and bust your butt in that gym all you want but if you are still eating an excess of calories then you aren’t going to lose the excess bulge.

2- Sample-day at the stores might get you after all.

Nibbles can ruin your fat loss. Do me a favor and take the next week, just one week, and write down every single thing you put in to your mouth. Not the calories, just the food. Then write down what you “think” all that was calorie-wise. Now I want you to look it up. Yeah I know, sucks.

If you want to have a cookie, have a cookie! Just count the damn thing.

3-”Magic Muscle Growth” only counts if your body is actually changing.

Quick tip: if you really are putting on all that muscle that you are using to explain stalled scale weight, then your body would be changing as well. Muscle does hide scale weight, but it also shows a hot body. If you aren’t getting the hot body then re-check your efforts.

4-You will be hungry, tired, and angry.

I am one of the few trainers (in fact I don’t see this much of anywhere) that admits that this process should be hard. I don’t lie. It’s the lying and the “happy diet” approach that is getting people into so much trouble. This process sucks; I am honest about that. HOWEVER, you can do it and are awesome to even try. Remember love needs to follow tough.

5-You are not alone.

Right now I can easily give you a list of 50,000 thousand people, at the snap of my fingers, their contact info, who have cried this week because they are scared, frustrated, tired, hungry, happy, sad, proud, about to kill a loved one…all because of fat loss.

You are not in this alone. The education will guide you to getting this done faster, but the belief in yourself to do it is even more important. If you are finding you are failing yourself sometimes then do whatever it takes to find more support and take it home!

Alan Aragon-Girth Control-A Review


23 Jun

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Posted in Alan Aragon, Fat Loss, review | 2 Comments »

I’m going to admit I’ve been guilty of skimming books. I read, and I read A LOT.

When I was about 11 years old I remember that infomercial sweater guy who had a speed reading course on his amazing discovery “show,” and I wanted it soooo bad. Needless to say I didn’t get it, but I did learn to read pretty fast anyway. Sometimes I read too fast and sometimes there were books you just can’t read that fast at all.

Enter Alan Aragon’s Girth Control: The Science Of Fat Loss and Muscle Gain.

Alan Aragon is by far one of the coolest guys I have never met. I have had the pleasure of talking to him a few times and can assure you that he is as smart as he is, and he also “get’s it.” That’s a rare quality. Most who are really smart like that miss the boat. They don’t “get it” and they can’t communicate with people. Instead, they just end up talking in a gibberish that only 10 other “smart people” can understand. It becomes an intellectual pissing contest if you will. It’s sad to see, but a bit funny to watch.

You don’t get that with Alan. However, this post isn’t about him really, this is about Girth.

The first time I read Girth I would call it “more grazing.” I saw enough to know that I would like it if I REALLY read it.

I got the urge to read it again, and really read it. Maybe I’m just smarter or maybe it’s just that I am dying for quality information but it was a heck of a great read the second time around.

First, who is this book for?

Currently, my readers right now are a bit all over the map, and I will be honest that for some of you the beginning aspect of this book may be too technical at first. However, I encourage you to push those boundaries of knowledge comfort anyways. Sometimes it’s a good thing to challenge your ability to learn. That is not to say that this is fat loss rocket science, I’m simply noting that some parts are advanced in discussion (i.e. scientific).

I will say if you’re a trainer and you want to be worth a grain of salt, you will buy this book. And if you ever read the phrase “studies show” and it actually means something to you, then you should buy this book.

Most of the world does not realize what a study is and how flawed they are in general yet many will make really important daily life choices because of them, or worse because of press summaries of those same studies. That can be a very dangerous thing for your ability to choose your own destiny and to go outside of that box that you have stuck yourself in.

If you ever want to free yourself of relying on the words of others, if you ever want to provide yourself with the ability to be the ones “in the know” then this is one hell of a place to start. This is the kind of book Taubes wishes he could write.

“With bills to pay and/or mouths to feed, scientists aren’t magically exempt from the many temptations and the guerrilla tactics of doing business.”

The first three chapters teach you how to understand research on a level of the technical and, even better, how to form opinion from scientific observations. These first sections are the ultimate lesson in study do’s, dont’s and they did what’s?

After that you get into the bulk of the book which is the teaching of what proteins, carbs, and fats really are and why we have the feelings and theories behind them that we do.

Is GI index really important?

What kind of role does insulin really play on fat loss?

How much protein do we really need?

How are fats changing the way we look at health?

One of my favorite parts of the book is the insertion of studies. While it may seem at first glance that Alan keeps the reading buried a bit too deep in data, you have to look between the lines a little bit and see that sometimes he is downright exposing hypocrisy and the ridiculous acts of our government and the lives of other cultures. Point being, it’s only dry if you don’t see the work for what it is: an exposure.

“I’ve always felt that Mother Nature winced every time a yolk hit the waste basket. Having scoured the research, it’s comforting to know that my gut feeling on the issue has a fair amount of support.”

Following that statement are some great study highlights about the effects of yolks on our health. I don’t know if any of you read the recent headlines about how eating eggs will kill you, but Alan can easily show you not only is this not the case but also, again, how to read an actual study and see it’s flaws.

There is also some talk of supplements in Girth, what they do, and if you need them. A book that saves some money in your pocket is always a good read as the majority of us are always walking to GNC.

Alan finishes out the book with what you need to do to achieve either fat loss or muscle gain on a optimum and successful level. This is where his information, for the most part, is a pretty easy read. He covers some great topics from fasting, pre/post workout nutrition, interval training, and the bodies ability to adapt to dieting down.

“The body is simply doing its job as an adaptive survival unit when a plateau occurs. When you stop to think about it, the ultimate goal is to plateau!”

Obviously my focus is on fat loss, and, well, technically Alan is my competition but what can I say, the man does his job and he does it well. If you already have my books (’cause you know you should) then why not add Alan’s to the collection as well? Never be afraid to learn more, never be afraid to keep diving deep. There are few of us out there in the world who don’t like to be told what to think and do. I think this is why I liked Girth so much; I like those who scream against the crowd.

It’s safe to say that Girth delivers on the knowledge front. I hope you take a chance and believe in your ability of thought and give it a shot as well. Always strive to put knowledge in your own hands because that’s the true way to lead to a new life.

Knowledge is fat loss power.

–

To get Girth go check out Alan’s site at www.alanaragon.com.

And if you want to DOUBLE your learning efforts take 10 lousy bucks ($10 USD) and sign up for his research review as well. (Click Below)

The Fat Loss Troubleshooter – Leigh Peele

Common Sense Meets Advanced Knowledge