StrongerWORKOUTS

What is the Somanabolic Muscle Maximizer?

2011-12-15T13:32:00.001-05:00

What is the Somanabolic Muscle Maximizer?

There is nothing like the SMM anywhere. Period

The SMM is a truly customized, unique, anabolic approach to nutrition. The SMM is breakthrough nutritional software that when combined with proper weight training, packs-on pure shredded muscle in record time without any fat. It is designed to explode you through any muscle building plateau while staying lean and turning heads 365 days a year!

How does it work?

The SMM is EXACT and tailors anabolic nutrition for you in every way possible using 4 patented formulas. These 4 formulas took years of testing and tweaking with world renowned nutritionists, fitness models and big time bodybuilders to perfect. The SMM customizes the nutrition to everything about you; your age, weight, height, and metabolism. Most importantly, the SMM customizes the nutrition to your somatotype and your weight training regimen. The SMM specifically allocates your calories and macronutrients throughout the day DEPENDING on when or if you’re working out. You will give your body exactly what it needs, when it needs it to build muscle without fat. The SMM customizes your exact pre and post workout needs and takes advantage of the 2 anabolic windows you have every day that will take you from skinny to jacked in a hurry. On your off day’s from the gym, your recovery nutrition is custom structured to repair and rebuild broken down muscle tissue quickly. Using unique calorie and macronutrient shifting techniques your muscle recovery is extremely rapid and muscle soreness is often 100 % eliminated. The SMM provides easy to understand charts and graphs that track your transformation progress and will make sure you are on the fastest pace possible to your new, leaner, more muscular physique.

What if I don’t know my somatotype?

Don’t worry! I walk you through step by step how to determine your somatotype in the program.

Who is SMM for? Who is it not for?

The SMM was made for the real weight trainer, not guys who want to half-heartedly workout or the weekend warrior. The SMM is for the guy that’s dead serious about creating a physique that demands respect, turns heads and separates them from the pack. That being said, The SMM can greatly benefit beginning weight trainees if they are ready and able to work hard in the gym and follow the SMM’s nutritional guidelines.

What if I don’t like the foods I’m supposed to eat?

Good question. You’de be out of luck with a lot of programs out there, BUT not with the SMM! You see, the nutritional content of your meal is the most important thing. The SMM loads 3 customized meal plans for you to choose from each day that meets your nutritional requirements, BUT it also lets you build your own meal plan or make substitutions if you want. The SMM has a data base of almost 1400 different foods that you can select from to help you meet the nutritional requirement of a particular meal. There are numerous foods you can choose from for any meal to give your body the nutrition it needs to build lean muscle without fat.

Is it safe to use my credit card online?

Yes, it is completely and totally safe! Your online order will be passed through a secure connection and this means that your credit card information cannot be accessed by anyone. The merchant ClickBank is used to process all orders. ClickBank is the most popular and trusted credit card processor on the Internet and uses the strongest security and anti-fraud features available in the world.

In addition to this, they never store your financial data in their system. Your credit card information is directly processed to the bank, and they are the only ones who have access to this information.

What if I don’t know my way around the computer well? I’m scared of ordering something I don’t know how to use!

I absolutely suck at techi stuff myself, so believe me when I tell you, getting started is EXTREMELY easy. I will see you on the next page and take you through how to download the programs step by step. Trust me, it’s not hard at all. I promise!

What if it doesn’t work for me?

Well, if you follow the SMM it is absolutely impossible that it won’t work for you! That being said, if for you’re not happy for whatever reason, send me an email and you’ll be issued a prompt 100% refund. I want to give you every reason to start getting your new, head turning body today and I don’t want you to risk a penny to do so. I will take all of the risk.

This should be the easiest decision of your life.
You have nothing to lose, and everything to gain.

Let's get started.

Optimize Athletic Performance with bHIP Energy!

2010-07-11T05:51:00.003-04:00

Optimize Athletic Performance with bHIP Energy!

bHIP Energy Athletic Performance Benefits:

* B Vitamins For Optimized Energy along with herbal formula with time-released energy for stronger workouts.
* Amino Acid Stack for Muscular Regeneration, Protein Synthesis, and Recovery
* Herbal Supplement Blend Promotes Increased Metabolism, Fat Burning, Recovery, and Mental Clarity
* White Willow Bark Extract Combats Joint / Muscular Pain and Inflammation

Whether you're a 'Weekend Warrior', Semi-Pro or Professional Athlete - if you're serious about taking your performance to the next level - bHIP Energy delivers the nutrients you need in a delicious, fast acting, long lasting formula that's convenient to carry - anywhere . . . Just mix with water, shake, and enjoy!

Strenuous exercise produces an increase in oxygen consumption in muscular tissues. Unfortunately, as oxygen use increases so does free radical production. Free radicals are the number one cause of decreased athletic performance, recovery time, cellular death, and pre-mature aging. To combat this damage, bHIP Energy provides a plentiful source of nutrients, hydration, and anti-oxidants.

The ideal diet for the athlete throughout history remains quite controversial. One common trait however remains consistent; the additional stress combined with today's poor nutrient food source value requires an athlete to seek pure forms of essential nutrient supplementation.

bHIP Energy synergistically combines nature's most powerful antioxidants, vitamins and herbal supplements into our Proprietary Energy Formula that provides you the essential nutrients, amino acids, and metabolic enhancers required for optimal energy delivery and continual free radical protection.

Supporting your body's internal free radical scavenger system with high levels of antioxidants in your diet is critical, particularly as you age or perform intense exercise.

bHIP Energy's antioxidant formula continually combats Free Radical Damage.

Free Radicals are scientifically documented to negatively impact Athletic Performance on multiple fronts:

• Lack of Energy & Fatigue
A high rate of free radical production interferes with your body’s ability to produce energy efficiently by damaging cell mitochondria - small membrane-enclosed regions that produce the chemicals cells use for energy - thereby contributing to fatigue & lack of energy.

• Muscle Fatigue, Damage & Soreness
Free radicals are believed to contribute to muscle fatigue, exercise-induced muscle injury, inflammation and soreness in athletes (Powers and Lennon 1999; Powers, DeRuisseau et al. 2004). Exercise, though healthy in many ways, is known to dramatically increase the amount of free radicals generated by your body.

• Pre-Mature Aging
Free radical damage is now believed to be associated with most chronic disease processes, including heart disease, diabetes, stroke, Alzheimer's disease, arthritis, and DNA damage leading to mutations and some types of cancer. Today, the most widely accepted model of the aging process is cumulative cell damage caused by free radicals.

Don't let fatigue, lack of energy, and soreness impact your performance!

Visit bHIPGlobal.com for more information about bHIP!!! This stuff works!

UA Interval Bottle

2010-07-09T08:12:00.000-04:00

Interval Bottle. 22-ounce soft squeezable bottle ergonomically designed to comfortably fit the contours of the hand. Soft rubber bite valve, rubber inset UA logos and removable neoprene hand sleeve. Imported.Fit: One Size Sizes: Large, Colors: Graffiti Blue,

Under Armour Performance Bottle

2010-07-09T08:11:00.000-04:00

Performance Bottle. Built for impact resistance and stainless, odorless, taste-free performance. 35 ounces of dishwasher-safe capacity. Screen printed logos. Molded side measuring guide. Imported.Fit: One Size Sizes: One Size, Colors: Carbon,

Under Armour Wounded Warrior Project

2010-07-09T08:07:00.002-04:00

Show your appreciation to the men & women who have given so much for all of us. Get your WWP gear today, and 10% will go directly to the Wounded Warrior Project.

WWP Graphic T. UA Tech™ fabric moves moisture away from your body keeping you cool, dry, and comfortable with a soft, cotton-like feel for total comfort. Armour®Stretch improves mobility and accelerates dry time with lightweight fabrics built in a 4-way stretch. ArmourBlock® technology provides moisture transport and anti-odor technology. 95% 5.8 oz Polyester / 5% Elastane. Imported.Fit: Loose Sizes: Small,Medium,Large,Extra Large,Extra Extra Large,3XL, Colors: Black,Desert Sand,Medium Grey Heather,Midnight Navy,White,

Under Armour Wounded Warrior Project

2010-07-09T08:05:00.001-04:00

Show your appreciation to the men & women who have given so much for all of us. Get your WWP gear today, and 10% will go directly to the Wounded Warrior Project.

WWP LS Graphic T. UA Tech™ fabric moves moisture away from your body keeping you cool, dry, and comfortable with a soft, cotton-like feel for total comfort. Armour®Stretch improves mobility and accelerates dry time with lightweight fabrics built in a 4-way stretch. ArmourBlock® technology provides moisture transport and anti-odor technology. 95% 5.8 oz Polyester / 5% Elastane. Imported.Fit: Loose Sizes: Small,Medium,Large,Extra Large,Extra Extra Large,3XL, Colors: Black,Desert Sand,Medium Grey Heather,Midnight Navy,White,

2010-07-02T06:39:00.001-04:00

2010-07-02T06:38:00.001-04:00

2010-07-02T06:36:00.001-04:00

Pro Surfer Holly Beck on the TRX - Get Beach Body Ready!

2010-07-02T06:29:00.001-04:00

Pro Surfer Holly Beck on the TRX

Surfing is one of the most physically demanding sports out there, so it’s really important if you surf, or want to surf, you are in top physical shape. The sport has evolved so much in the last 10 to 20 years, and the level of surfing has skyrocketed. As a professional surfer, it is important to stay in optimal shape to maximize your time and performance in the water.

Professional surfer Holly Beck has never been one to hit the gym, much less have a workout routine, preferring to stay fit with surfing, skateboarding, yoga and hiking. But when she first learned about the TRX two years ago, she was intrigued. “A training tool I can use anywhere – even the great outdoors?” she thought when first introduced to the TRX. “I gotta give it a try.” Once she did, she quickly realized how effective and efficient the TRX is. “I was worked after my first 30 minute workout with it!”

Another huge selling feature for Holly is the portability of the TRX. Because of her hectic travel schedule (in the past year alone, she has traveled to California, Baja Mexico, Fiji, Taiwan, Haiti, Panama and Nicaragua), Holly needs a workout that goes with her. “The TRX is the perfect travel companion. It’s a great workout if the surf isn’t happening, or it’s awesome for a post surf stretch.”

Holly is such a proponent of the TRX that last summer she teamed up with surf fitness guru, Scott Adams, CSCS, to create the Surf Stronger TRX Workout, a time efficient, super effective workout to help all athletes (not just surfers!) improve their athletic performance and strength. Bonus for surf buffs: the video also features awe-inspiring surf footage and a killer soundtrack.

Holly continues to use the Surf Stronger TRX Workout to stay surf-ready year round. “I can jam out the Surf Stronger Workout in about 30 minutes. My favorite part of the workout is definitely the stretching segment at the end. I sometimes surf three, four, even five hours straight, and there is nothing quite like a good stretch at the end of a long day of surfing.”

Her favorite exercises include the TRX Lower Back Stretch with Rotation (shown below), TRX Figure-four Stretch and TRX Child’s Pose, all great for increasing total body flexibility. The workout also features a challenging series of surf-specific movements that includes the surfer’s pop-up drill, TRX Lunge and TRX Power Pull. Says Holly, “If I haven’t been in the water for a while, these exercises really provide a great surf fitness tune-up.”

If you’re a surfer who can’t get in the water every day and you need a little cross training, check out the Surf Stronger TRX Workout. Or if you are thinking about trying surfing for the first time, train up with this workout before you paddle out. It will make a huge difference. “In my estimation,” says Holly, “using the TRX is the most direct, efficient way to cross train for surfing.”

California native and professional surfer Holly Beck (www.hollybecksurfs.blogspot.com) epitomizes the healthy surfing lifestyle. A former NSSA National Champion, Holly spent seven years traveling the world to compete against some of the best women surfers in the world, before hanging up the jersey to spend more time focusing on adventure travel. Favorite surfing experiences for the goofy footer include pulling in to heaving barrels (makeable or not) and enjoying the solitude and peace the ocean can offer.

SUP?

2010-06-30T20:13:00.002-04:00

Stand-Up Paddling

This fast-growing sport is a terrific full-body workout that you can learn to do it in a weekend

Get ready to learn the ropes of a new calorie-torching workout. Stand-up paddle surfing—SUP to those in the know—can be done nearly anywhere there's a body of water, and it's easy to find a place to try it out near you. Download the list below for spots to take lessons or, if you're serious about learning the sport, enroll in a camp. Soon you'll be showing off pics of your summer SUP'ing adventures—and your extra-toned abs and limbs!

O-Flow™ Mouthguard

2010-06-27T06:20:00.002-04:00

O-Flow™ Mouthguard. Dual Density, modular protection mouth guard with superior fit and shock absorption. Custom soft gel liner ensures fit and comfort. Engineered O-Flow™ channels (patent pending) provide optimal oxygen flow. Designed by a team of dentists, the O-Flow™ Mouthguard comes with a $12k dental warranty included.

Men's Generation II UA Recharge® Energy Shirt

2010-06-27T06:09:00.003-04:00

Men's Generation II UA Recharge® Energy Shirt. Reduce soreness time and return power to your muscles quicker. Reduce swelling and help repair muscle fibers. Decrease post-workout fatigue and reenergize you for your next game or workout. HOW IT WORKSWhen you train or compete, your muscle fibers get damaged. That's why you're sore.Then, water invades your muscles as they heal. That's why you swell. But water actually slows the process. Recharge targets muscles, pushes the water out, and enables your muscles to mend faster. How do we know? We tested it. Dr. William Kraemer led a study pitting Recharge against loose garments. After performing hardcore strength & conditioning workouts, college athletes wore Recharge vs. the loose stuff for 24 hours. Dr. Kraemer's team ran a battery of tests on the athletes, and the results were clear: Recharge makes you feel better, stronger, and more energized. The loose stuff doesn't. For best results, put RECHARGE® on after your post-game/workout shower & wear for 24 hours.

You Broke Your Body Down...Now Build It Back Up!

Imagine having 3 days of rest and recovery after a workout or game instead of 2. That’s exactly what Recharge was built to give you. From world-class triathletes to MMA champions to pro football and soccer players, all kinds of athletes are recovering better and faster with Recharge. UA’s strategic compression targets your muscles to:

Reduce soreness time and return power to your muscles quicker.
Reduce swelling and help repair muscle fibers.
Decrease post-workout fatigue and reenergize you for your next game or workout.
HOW IT WORKS
When you train or compete, your muscle fibers get damaged. That's why you're sore.Then, water invades your muscles as they heal. That's why you swell. But water actually slows the process. Recharge targets muscles, pushes the water out, and enables your muscles to mend faster.

How do we know? We tested it. Dr. William Kraemer led a study pitting Recharge against loose garments. After performing hardcore strength & conditioning workouts, college athletes wore Recharge vs. the loose stuff for 24 hours. Dr. Kraemer's team ran a battery of tests on the athletes, and the results were clear: Recharge makes you feel better, stronger, and more energized. The loose stuff doesn't.

For best results, put RECHARGE® on after your post-game/workout shower & wear for 24 hours. Results may vary between athletes.

Stay Cool, Stay Dry ~ Under Armour Heatgear

2010-06-27T06:06:00.000-04:00

Men's UA Revenant II

2010-06-01T07:22:00.000-04:00

Men's UA Revenant II. The same stability and guidance for the moderately flexible foot that was delivered in the first generation of UA Run Footwear, now with a softer, sleeker upper. Under Armour's most technical running shoe, engineered for runners with low, flexible arches and moderate overpronation. Protective construction provides maximum stability to guide efficient foot mechanics, without sacrificing needed cushioning. High-volume Cartilage® Precision Handling™ and Under Armour's unique Directional Cushioning Engineering (DCE®) system provide integrated cushioning, stabilization, and propulsion. ArmourLastic® absorbs shock at critical impact zones in the heel and forefoot for maximum protection. ArmourGuide® ensures efficient foot-strike guidance from impact to propulsion. ArmourBound® delivers maximum responsive cushioning. Ventilated internal FootSleeve® is engineered to hug the foot and eliminate sliding and extra bulk. Smooth transition technology keeps the foot in constant contact throughout the gait cycle, creating more stability and mid-foot support. Weight: 12.5 oz / 354g. 10mm of Cartilage®. 8mm of forefoot ArmourLastic®. Recommended for Running.

Under Armour's Men's Golf Glove.

2010-06-01T07:16:00.001-04:00

Men's Golf Glove. Under Armour's genuine leather option for performance on the course. Genuine Cabretta leather provides ultra-grip performance and club control. Strategically placed HeatGear® fabric offers an extra level of comfort through premium moistur… Men's Golf Glove. Under Armour's genuine leather option for performance on the course. Genuine Cabretta leather provides ultra-grip performance and club control. Strategically placed HeatGear® fabric offers an extra level of comfort through premium moisture management and temperature regulation. Perforated fingers increase breathability and range of motion. Ergonomic center closure design enables you to adjust the glove to your liking, regardless of hand size or shape.

Men's Performance Polo. HeatGear®

2010-06-01T07:13:00.001-04:00

Men's Performance Polo. HeatGear® moisture transport ensures lightweight performance and long lasting comfort. 30+ UPF protects your skin from the sun's harmful rays and inhibits premature aging. Armour®Stretch improves mobility and accelerates dry time with lightweight fabrics built in a 4-way stretch. Anti-Odor Technology prevents the growth of odor causing microbes. Ribbed collar and custom Under Armour® three-button placket. Recommended for Golf, Sideline, and Outdoor use.

New from Under Armour - Men's HeatGear® 6" BoxerJock® 2-Pack. O SERIES

2010-06-01T07:06:00.003-04:00

Men's HeatGear® 6" BoxerJock® 2-Pack. O SERIES – The Original Performance Underwear that rendered everything else obsolete. UA's signature Moisture Transport System and temperature regulation gave athlete's something they'd never had before…a performance alternative to all the other underwear in their drawer. Forget your old underwear that bunches up, wears out, or loses its shape; UA's O Series underwear stretches, recovers, and fits exactly how you want it to. Anti-Odor Technology prevents the growth of odor causing microbes. 6-inch inseam.

Free Shipping - Under Armour

2010-05-25T13:05:00.000-04:00

2010-03-28T08:39:00.001-04:00

Ask the TRX Doctor: Back Pain Prevention

2010-03-28T08:37:00.000-04:00

Ask the TRX Doctor: Back Pain Prevention

In this installment of “Ask the TRX Doctor,” Dr. Perkash fields a question from member Paul S. on the best TRX exercises for prevention of back pain, especially for someone who is short on time.

Question:
I am a regular TRX user and affiliate, and I have the TRX Healthy Back DVD, and it is excellent. Like many people, I sit for many hours in front of my computer while working. Several years ago, I fell down a flight of stairs and broke one of the disks in my lower spine. After several months of suffering from sciatic pain, I had part of the disk removed, and I am doing fine now, thanks to a great surgeon and my TRX. As part of my rehab, I have been performing exercises on my TRX, and I believe it has helped to strengthen my spine and prevent back pain. But I am wondering, in your opinion, what are the best TRX exercises to prevent lower back pain and sciatica from occurring in the first place? What would be your top three TRX back exercises for someone who is short on time? Your response may prevent millions of people who are suffering from back pain!

Answer:
It has come to be recognized in the medical community how important exercise, in general, is for longevity and general well being. Similarly, it is equally important to do exercises regularly to maintain a healthy back, especially as we get older. As we get older, many of the structures in our bodies slowly deteriorate. With the advent of MRI technology over the past 20 to 30 years, we have been able to more vividly observe disc degeneration as it occurs in the general population. This process occurs in all of us with each decade of life, usually beginning between ages 30 to 40. In some of us, discs can fail and bulge, protrude or fully herniate and cause pain. While disc degeneration is inevitable as we age, to one degree or another, low back pain is not.

It is understood that by strengthening the soft tissues (i.e. muscles, ligaments, tendons, etc) around the spine, the deeper, weaker structures have a lower likelihood of becoming painful. In other words, if the deeper structures in the spine can be well supported by other structures surrounding them, then there is a lower chance of pain and injury as we get older. These structures have been termed collectively as the “core” in the physical therapy and exercise realm. This is a rather broad term that encompasses soft tissue musculoskeletal structures surrounding virtually the entire spine and especially the lower back.

The important factor in deciding an exercise program is finding one that meets the needs, ability level and goals of an individual. For instance, the right exercise for a 20 year old who has never had back pain are not the same as a 70 year old with a history of lumbar degenerative disc disease with narrowing of the spinal canal (i.e. spinal stenosis). There are literally an infinite number of exercises that can be done at different vector angles using the TRX, and therefore, unique groups of exercises that should be tailored for any given person.

For anyone who has had a disc/back problem in the past, some guidance should be provided/solicited from their physical therapist and/or physician regarding their restrictions. Once this has been clearly established, then core stabilization exercises can be initiated. I wish I could simply provide you with a simple cook book answer of which three TRX exercises are “best” for the back. In contrast, I think the benefit of the TRX is that virtually every exercise that is done using the TRX activates the core musculature and therefore strengthens the lumbar spinal musculature either directly or indirectly. Indeed, the TRX is a significant component of my own exercise regimen.

Better advice is for anyone using the TRX or any other exercise equipment to consult a health professional or trainer to work towards an individualized exercise program based upon his/her needs, ability and goals. The TRX Biomechanics: Healthy Back DVD is an excellent guide, and progressions in this regard are literally limitless. It is not so much which specific exercises anyone does but rather how those exercises complement the rest of that individual’s personal exercise program. All core stabilization exercises should be part of a general cardiovascular, flexibility and strengthening exercise program.

In addition, ergonomic factors should be addressed. For anyone sitting in front of a computer, an appropriate ergonomic set-up should be ensured. Frequent breaks should be taken every 30 to 60 minutes to stretch for at least a few seconds. Prolonged sitting with proper ergonomics is much better tolerated than even moderate sitting with poor ergonomics.

Although there are many back exercises that someone can do with the TRX (e.g. TRX Plank, TRX Crunch, TRX Pendulum, TRX Mountain Climber, TRX Pike, TRX Low Row, TRX Hamstring Runner, TRX Overhead Back Extension, TRX High Torso Rotation, TRX Hip Drop, TRX Squat, TRX Hip Press, TRX Lunge, TRX Roll Out, TRX Sit-up, etc.), the proper combination of these exercise for a given individual may vary for the reasons mentioned above.

Have a question for the TRX Doctor? Email askthedoc@fitnessanywhere.com today! We’ll be featuring these Q&As as regular blog posts going forward.

TRX

2010-03-28T08:29:00.001-04:00

Under Armour Mouthgear

2010-01-12T11:47:00.002-05:00

No one ever told you that your jaw could help
you perform better.

That’s because no one knew. Hundreds of years ago,
a few people were on to something: Ancient Greek
athletes who bit down on leather straps for an edge
during competition; Viking and Roman warriors
who clamped down on leather bits for focus on the
battlefield. They knew something here worked, but
the concept itself never evolved. Until now.

The Under Armour Recharge sock

2009-10-28T18:02:00.004-04:00

Say goodbye to Shin Splints - recommended for anyone who runs or stands all day... Awesome!

The Under Armour HeatGear® Recharge OTC sock features signature moisture transport that wicks moisture and accelerates evaporation. Strategic Cushion provides shock protection and space compensation. Embedded arch support helps reduce foot fatigue and bolsters circulation. Seamless toe offers ultimate comfort. Comfort Top delivers a secure, comfortable fit. ArmourBlock™ helps prevent growth of odor-causing bacteria. Gradual Commpression adds stay up comfort. 93% nylon/7% Lycra® spandex. Imported. Sz. M: Mens shoe size (4-8 1/2) Womens shoe size (7-10 1/2). Sz. L: Mens shoe size (9-12 1/2) Womens shoe size (11-13).

Omega-6 fatty acids

2009-10-16T14:15:00.000-04:00

Omega-6 fatty acids

Omega-6 fatty acids are considered essential fatty acids (EFAs). They are essential to human health but cannot be made in the body. For this reason, they must be obtained from food. Omega-3 fatty acids are another important group of essential fatty acids. Together, omega-3 and omega-6 fatty acids play a crucial role in brain function as well as normal growth and development. EFAs belong to the class of fatty acids called polyunsaturated fatty acids (PUFAs). They are generally necessary for stimulating skin and hair growth, maintaining bone health, regulating metabolism, and maintaining reproductive capability.

Deficiencies in EFAs can lead to reduced growth, a scaly rash called dermatitis, infertility, and lack of ability to fight infection and heal wounds. Lack of omega-6 fatty acids, however, is extremely rare in diets of those living in certain Western countries, particularly the United States and Israel. In fact, North American and Israeli diets tend to have too much omega-6, particularly in relation to omega-3 fatty acids. This imbalance contributes to long-term diseases, such as heart disease, cancer, asthma, arthritis, and depression. A healthy diet should consist of roughly 2 - 4 times more omega-6 fatty acids than omega-3 fatty acids. The typical American diet tends to contain 14 - 25 times more omega-6 fatty acids than omega-3 fatty acids, and many researchers believe this imbalance is a significant factor in the rising rate of inflammatory disorders in the United States.

In contrast, a Mediterranean diet is made up of a healthier and more appropriate balance between omega-3 and omega-6 fatty acids. The Mediterranean diet includes a generous amount of whole grains, fresh fruits and vegetables, fish, olive oil, and garlic; plus, there is little meat, which is high in omega-6 fatty acids.

There are several different types of omega-6 fatty acids. Most omega-6 fatty acids are consumed in the diet from vegetable oils as linoleic acid (LA). Be careful not to confuse this with alpha-linolenic acid [ALA] which is an omega-3 fatty acid. Linoleic acid is converted to gamma-linolenic acid (GLA) in the body and then further broken down to arachidonic acid (AA). AA can also be consumed directly from meat, and GLA can be ingested from several plant-based oils including evening primrose oil (EPO), borage oil, and black currant seed oil.

Eicosanoids formed from arachidonic acid (AA, the omega-6 family) have the potential to increase blood pressure, inflammation, platelet aggregation, thrombosis, vasospasm, allergic reactions, and cell proliferation (growth). Those formed from eicosapentanoic acid (EPA, the omega-3 family) have opposing affects. Omega-6 and omega-3 fatty acids are not interchangeable, and humans must consume both.

In contrast, gamma-linolenic acid (GLA, the omega-6 family) may actually reduce inflammation. Much of the GLA taken as a supplement is not converted to AA, but rather to a substance called dihomogamma-linolenic acid (DGLA). DGLA competes with AA and prevents the negative inflammatory effects that AA would otherwise cause in the body. In addition, DGLA becomes part of a particular series of substances, called prostaglandins, that can reduce inflammation. Having adequate amounts of certain nutrients in the body (including magnesium, zinc, and vitamins C, B3, and B6) helps promote the conversion of GLA to DGLA rather than to AA that increase inflammation.

It may be more important to supplement the diet with omega-3 fatty acids to reduce inflammation and prevent heart disease than omega-6 fatty acids, as most individuals are not omega-6 deficient.

Uses:

Some clinicians and preliminary clinical research suggests that omega-6 fatty acids may be useful for the following health conditions:

Acne and psoriasis

Early clinical research has reported that dietary linoleic acid (LA, from corn oil and others) may prove beneficial for these skin conditions by replenishing the low levels of LA in these lesions. Further clinical research is needed in this area.

Alcoholism

EPO may help lessen cravings for alcohol and prevent liver damage. Most of this information comes from animal studies, and more research in humans is needed.

Allergies

People who are prone to allergies may require more essential fatty acids (EFAs) and often have difficulty converting LA to GLA. In fact, women and infants who are prone to allergies appear to have lower levels of GLA in breast milk and blood.

The use of EFAs to prevent allergic reactions or reduce their magnitude has had mixed results in clinical studies. There have been some reports of individuals lessening their allergic reaction by taking GLA from EPO. Well-conducted research studies are needed to determine whether EPO can be helpful for large numbers of people with allergies.

A clinical study evaluating the dietary intake of omega-6 fatty acids relative to the risk of having hay fever (or allergic rhinitis) found an increase risk of developing symptoms associated with hay fever (including runny nose, and itchy, watery eyes) when using omega-6 fatty acids.

Omega-6 fatty acids from the diet or supplements, such as GLA from EPO or other sources, have a longstanding history of folk use for allergies. Whether this supplement improves symptoms of the conditions listed above may be very individual. Work with your health care provider to first determine if it is safe for you to try GLA and then follow your allergy symptoms closely for any signs of improvement or lack or improvement.

Anorexia nervosa

Clinical studies suggest that women, and possibly men, with anorexia nervosa have lower than optimal levels of polyunsaturated fatty acids (PUFAs, including omega-6 fatty acids) and display abnormalities in the use of these fatty acids in the body. To prevent the metabolic complications associated with essential fatty acid deficiencies, some recommend that treatment programs for anorexia nervosa include PUFA-rich foods, such as organ meats and fish.

Attention deficit/hyperactivity disorder (ADHD)

Clinical studies suggest that children with ADHD have lower levels of EFAs, both omega-6s and omega-3s. EFAs are important to normal brain and behavioral function. Because of their effects on the brain and nervous system and the low levels of EFAs measured in those with ADHD, scientists have speculated that replacement of EFAs through food or supplements may help lessen the behaviors and symptoms of this condition.

Clinical research to date has suggested an improvement in symptoms and behaviors related to ADHD from omega-3 fatty acids. Results of clinical studies supplying omega-6 fatty acids in the form of gamma-linolenic acid (GLA) to children with ADHD, however, have been mixed and, therefore, not conclusive. More research on GLA for ADHD is needed before conclusions can be drawn. In the meantime, ensuring a healthier balance of omega-3 to omega-6 fatty acids in the diet seems worthwhile for those with this condition.

Cancer

Results of studies looking at the relationship of omega-6 fatty acids to cancer have been mixed. While LA and AA are cancer promoting in studies of colon, breast, and other cancers, GLA and EPO have shown some benefit for breast cancer in certain studies. The information is not conclusive and is somewhat controversial. It may be important to eat a diet with the proper balance of omega-3 to omega-6 fatty acids (see How To Take It), starting from a young age, to try to prevent the development of cancer.

Diabetes

Omega-6 fatty acid supplementation, in the form of GLA from evening primrose oil (EPO) or other sources, may assist nerve function and help prevent nerve disease experienced by those with diabetes (called peripheral neuropathy and felt as numbness, tingling, pain, burning, or lack of sensation in the feet or legs).

Eczema

Several clinical studies suggest that EPO is more beneficial than placebo at relieving symptoms associated with this skin condition such as itching, redness, and scaling. However, other clinical studies have not had the same positive results testing GLA derived from EPO. Talk to your health care provider about the possibility and safety of trying EPO for this eczema.

Eye disease

GLA may be beneficial in dry-eye conditions such as Sjögren's syndrome (a condition with symptoms of dry eyes, dry mouth, and, often, arthritis).

Heart disease and high blood pressure

Animal studies suggest that GLA may lower the blood pressure of hypertensive rats -- either alone or in combination with two important omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both found in fish and fish oil. Together with EPA and DHA, the GLA helped to prevent the development of heart disease in these animals as well. It is unclear whether these benefits would occur in people.

Peripheral artery disease causes blockages in the blood vessels in the legs from atherosclerosis (hardening of the arteries), causing cramping pain with walking. In one clinical study evaluating individuals with peripheral artery disease, men and women with this condition did experience improvement in their blood pressure from the combination of EPA and GLA. Much more research is needed in people before conclusions can be drawn.

Menopausal symptoms

Although EPO has gained some popularity for treating hot flashes during menopause, the research to date has not demonstrated a benefit of GLA or EPO over taking a placebo. However, there are women who report improvement in symptoms while taking EPO. Talk to your health care professional about whether it is safe for you to try EPO or another form of GLA supplements to alleviate hot flashes.

Multiple Sclerosis

Evening primrose oil (EPO) has a long history of use in treating multiple sclerosis (MS) although some of the clinical research on its effectiveness has been conflicting. MS patients seeking to incorporate the use of EPO in their treatment regimens should consult with a health care provider.

Osteoporosis

A deficiency in essential fatty acids, including GLA and eicosapentaenoic acid (EPA (an omega-3 fatty acid), can lead to severe bone loss and osteoporosis. Clinical studies have reported that supplements of GLA and EPA help maintain or increase bone mass. Essential fatty acids may also enhance calcium absorption, increase calcium deposits in bones, diminish calcium loss in urine, improve bone strength, and enhance bone growth, all of which may contribute to improved bone mass and, therefore, strength.

Premenstrual syndrome (PMS)

Although results of studies have been mixed, some women find relief of their PMS symptoms when using GLA supplements from EPO or another source. The symptoms that seem to be helped the most are breast tenderness and feelings of depression as well as irritability and swelling and bloating from fluid retention. Breast tenderness from causes other than PMS may also improve with use of GLA.

Rheumatoid arthritis

Some preliminary clinical studies suggest that GLA from EPO, borage oil, or black currant seed oil may diminish joint pain, swelling, and morning stiffness. GLA may also allow for reduction in amount of pain medication used by those with rheumatoid arthritis. The clinical studies to date, however, have been small in size. Additional research in this area is needed. When using GLA for symptoms of arthritis, it may take 1 - 3 months for benefits to appear.

Tuberculosis

Animal studies suggest that guinea pigs fed a diet rich in omega-6 fatty acids were better able to fight this infection than guinea pigs fed a diet rich in omega-3 fatty acids. Whether this would help people with tuberculosis is not known.

Ulcers

Preliminary evidence from test tube and animal studies suggest that GLA from EPO may have anti-ulcer properties. It is premature to know how this might apply to people with stomach or intestinal ulcers or gastritis (inflammation of the stomach).

Weight loss

Results of clinical studies regarding use of EPO for weight loss have been mixed and, therefore, use of this type of supplement may not work for everyone. One clinical study suggests that if the supplement is going to work, it does so mainly for overweight individuals for whom obesity runs in the family. In addition, a few other small clinical studies suggest that the more overweight you are, the more likely that EPO will help. In fact, if your body weight is only 10% above normal (for example, 10 - 20 pounds above average), EPO is unlikely to help you lose weight.

Dietary Sources:

The American diet provides more than 10 times the needed amount of omega-6 oils in the form of linoleic acid (LA). This is because it comprises the primary oil ingredient added to most processed foods and is found in commonly used cooking oils, including sunflower, safflower, corn, cottonseed, and soybean oils.

Omega-6 fatty acids in the form of gamma linolenic acid (GLA) and LA are found in the plant seed oils of evening primrose, black currant, borage, and fungal oils.

Arachidonic acid (AA) of the omega-6 series is found in egg yolk, meats in general, particularly organ meats, and other animal-based foods.

Available Forms:

Omega-6 fatty acids are commercially available in supplemental oils that contain linoleic acid (LA) and gamma linolenic acid (GLA), such as evening primrose (Oenothera biennis) and black currant (Ribes nigrum ) oils. Spirulina (often called blue-green algae) also contains GLA.

How to Take It:

For general health, there should be a balance between omega-6 and omega-3 fatty acids. The ratio should be in the range of 2:1 - 4:1, omega-6 to omega-3. The average diet provides sufficient omega-6 fatty acids, so supplementation is usually not necessary unless treating for a specific condition such as eczema or psoriasis, arthritis, diabetes, or breast tenderness (mastalgia).

Pediatric

For nursing infants: Adequate amounts of essential fatty acids are generally supplied in breast milk if the mother is adequately nourished.

For eczema in children 2 - 18 years of age: Evening primrose oil (EPO), 3 grams daily, divided into several smaller doses throughout the day. It is reported that the maximum dose should not be greater than 0.5 gram per kilogram of body weight daily. Consult a health care provider before using supplements in children.

Adult

For eczema or atopic dermatitis: Evening primrose oil (EPO), 4,000 - 8,000 mg daily, or gamma-linolenic acid (GLA), 2,800 mg daily, both divided into several smaller doses throughout the day.

For rheumatoid arthritis: Evening primrose oil (EPO), 3,000 mg daily, or gamma-linolenic acid (GLA), 1,400 mg daily, both divided into several smaller doses throughout the day.

For diabetes: Gamma-linolenic acid (GLA), 480 mg daily, divided into several smaller doses throughout the day.

For breast tenderness (mastalgia) or PMS: Evening primrose oil (EPO), 3,000 - 4,000 mg daily, divided into several smaller doses throughout the day.

Precautions:

Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider.

Omega-6 should not be used if you have a seizure disorder because there have been reports of these supplements inducing seizures. Several reports describe seizures in individuals taking evening primrose oil (EPO). Some of these seizures developed in people with a previous seizure disorder, or in individuals taking EPO in combination with anesthetics. Based on these reports, people with seizure disorders should not take EPO. Patients who plan to undergo surgery requiring anesthesia should stop taking EPO 2 weeks ahead of time because of the possibility of seizure.

Borage seed oil, and possibly other sources of gamma-linolenic acid (GLA), should not be used during pregnancy because they may be harmful to the fetus and induce early labor.

Doses of GLA greater than 3,000 mg per day should be avoided because, at that point, production of arachidonic acid (AA) increases, which may cause and increase in inflammation.

Side effects of EPO can include occasional headache, abdominal pain, nausea, and loose stools. In animal studies, gamma-linolenic acid (an ingredient of evening primrose oil) is reported to decrease blood pressure. Early results in human studies do not show consistent changes in blood pressure.

Laboratory studies found that omega-6 fatty acids, such as the fat found in corn oil, promote the growth of prostate tumor cells. Until further research is performed in this area, health care professionals recommend not using omega-6 fatty acids, including GLA, if risk or symptoms of prostate cancer exist.

Is Milk Really Healthy?

2009-10-12T12:34:00.002-04:00

Is Milk Really Healthy? The research is in: Drink more dairy Raise your glass to this new finding: In addition to helping you build muscle, milk may also decrease your risk of heart disease. British researchers analyzed 180 studies on milk consumption and found that people who drank milk were 10 to 15 percent less likely to have heart disease and 20 percent less likely to suffer a stroke than those who didn’t drink the beverage. Concerned about milk being unhealthy for other reasons, such as popular notions that it contains cancer-causing hormones and renders certain antibiotics useless? The truth is, most men thrive on the beverage—learn all the scientific facts about milk here.


TRANSFORM 2009 Update! Transform contestants, don't forget there's a prize on the line. A Royal Caribbean Cruise for Two goes to the winner. Have you done your workout today?

Hard Work Pays Off

2009-09-23T12:12:00.002-04:00

Posted September 23, 2009 By: Duane Carlisle

Throughout the last 20 years, I have trained thousands of athletes in over 20 different sports and it has been truly gratifying, to say the least. Although, I currently work with professional athletes and I must say, it is awesome to help our players' improve their physical performance, for the most part, they are pretty much finished projects upon arrival to the National Football league.

Nevertheless, it is truly rewarding to actively watch developing athletes strive to reach their full athletic potential. I formerly owned Lightning Fast Training Systems, a sports performance company, that had the privilege to have trained over 1000 Division 1 scholarship athletes in over 14 different sports. It was an incredible feeling to share in the excitement of our athletes realizing their athletic dreams to play sports on the collegiate level.

I have 3 athletic boys who are ages 16, 12, an 8 and they play a variety of sports. Since, 100% of my time is focused on training our team, I allocate my off -work time to helping develop my boys athletic talent. First and foremost, I am a Dad first and their coach second ,which means we strive to have fun while getting better in the area of speed, quickness and agility etc. The most important athletic skills which are a staple of all of our workouts includes, but are not limited to ; speed development, balance training, and coordination.

I introduced my oldest son, Amir, to fundamental movement skills when he was 8 years old. He used to jump in the speed training workouts with my 8-12 year old group at LF. He played soccer, football, track, baseball, and basketball and seemed to never get enough. I believe being a multi-sport-sport athlete early in his youth helped him broadened his athletic skill set for football and basketball, which are the sports he currently plays in High School.

This summer, Amir was offered a full scholarship to play football in 2011 by Stanford University and has committed to attend. I was incredibly excited for Amir to realize his dream. One statement that Amir made to me in the aftermath of his committment was" Dad, I guess all the stuff we did over the years really did work because the coach said he really liked my quickeness". Thank God, he received validation that performance training actually works, otherwise, he would have looked back over the years and think...my Dad has us doing some really dumb stuff!!

Fitness Anywhere's Wounded Warrior Fund

2009-09-23T11:57:00.006-04:00

Fitness Anywhere's Wounded Warrior Fund

One of Fitness Anywhere's core missions is to keep soldiers fit - for combat and for life, on deployment and after they return from service. The Fitness Anywhere Wounded Warrior Fund provides equipment, training and encouragement to injured soldiers. Five dollars from the purchase of every Force Training Kit sold through FitnessAnywhere.com goes to support this effort.

Buy a TRX Force Training Kit today!

TRX Suspension Training - What the Pros Say

2009-09-23T11:53:00.000-04:00

What The Pros Say

It is amazing the number of hardcore exercises that can be performed on such a portable lightweight piece of equipment."
-Roger "El Matador" Huerta
UFC Fighter

Just from one session, the next day I had trouble laughing, my abs were on fire!"
- Bas Rutten
Undefeated UFC Heavyweight Champion

I use TRX. It's one of the best pieces of equipment I have ever used. It will work muscles you didn't even know you had. Any exercise you do on TRX is core related so your body hurts the entire time."
- Brandon Vera
UFC Fighter

When they told me it was invented by a Navy SEAL, I knew it would be cool. I'm addicted."
- Drew Brees
NFL Quarterback, New Orleans Saints

I like the product so much its an integral part of my training. The main advantage of the TRX is the versatility and the way it can do so much at once, from core to balance to control to dynamic to strength to stamina."
- Gary Turner
Professional K-1 Fighter and Kickboxer 10x World Champion

I love it! I can get so much done in such a short space of time... core, upper and lower body strength and balance work all in one 30 minute session. The TRX will always form a big part of my training from now - on."
- Lee Haskins
Commonwealth Boxing Champion

I get a killer workout in the morning on the heavy bag and a TRX suspension system..."

- Benji "Razor" Radach
IFL Fighter

Exclusive: Trent Edwards, Buffalo Bills Quarterback, TRX Training

2009-09-23T11:35:00.004-04:00

Exclusive: Trent Edwards, Buffalo Bills Quarterback, TRX Training

Football season is here and we have an exclusive video of Trent Edwards, quarterback for the Buffalo Bills, hitting the TRX workout hard during offseason. The fact that the TRX works the muscles, with out so much strain on the joints is one of the reasons Edwards is attracted to TRX exercises. Drew Brees, who played an awesome game with 6 touchdown passes, turned Edwards on to the TRX. Now we'll get to see Edwards put his training to work!

Trent Edwards is not the only professional football player to utilize the TRX. Personal Trainer, Todd Durkin (TRX Train Like the Pros DVD coach), puts a whole host of professional players through a rigorous offseason workout, incorporating TRX Exercises to boost agility and speed. NFL players training with Durkin include;

Drew Brees, New Orleans Quarter Back
Aaron Rogers, Green Bay Pakers Quarterback
Kyle Boller, St. Louis Rams Quarterback
LaDainian Tomlinson, San Diego Chargers Running Back
Malcom Floyd, San Diego Chargers Wide Receiver
Justin Peelle, Atlanta Falcons Tight End
AJ Feeley

The TRX® Suspension Trainer® Whatever your sport, wherever you train, whenever you’re ready… TRX. The TRX® Suspension Trainer® is designed to build power, balance, strength and flexibility for people of all ages and at all fitness levels. Fitness Anywhere offers a total-body training tool, supported by cutting-edge workout programs, that has changed the way serious athletes, fitness professionals, and the US military exercise, train and perform. Whatever your objectives, the TRX team is committed to helping you get stronger, train better, and reach your fitness goals.

Natalie Coughlin trains on the TRX

2009-09-23T11:26:00.002-04:00

Triathlete Magazine

Natalie Coughlin trains on the TRX

“I absolutely love strength training and have tried a lot of different things from heavy, max-out weight lifting to simply Pilates…I recently started using the TRX suspension system and absolutely love it. I bring it with me when I travel.”

Natalie Coughlin, 11-time Olympic swimming medalist

How To Lose Belly Fat

2009-09-22T08:15:00.001-04:00

Lose Belly Fat - How To Lose Belly Fat

Almost everyone wants to lose some excess fat on their body somewhere. For the vast majority, they're looking to lose belly fat and they want to lose belly fat fast! Whether you want to admit it or not, most of us spend far too many months of the year overeating and then scramble at the first sign of warm weather in order to remove what's accumulated over the time. Unfortunately, if you're trying to learn how to lose belly fat, it's not exactly a quick fix.

The problem most individuals run into is they overlook how difficult it can be to lose belly fat off their body. If the truth be told, a fat belly is probably one of the hardest areas to successfully remove because it's made up what is known as 'stubborn' fat.

You're body is actually physiologically slightly different when it comes to fat around the abdominal region. What's the reason for this? Primarily, it's the first place we tend to store fat and where body fat is needed for protection the most - to protect the organs and internal structures.

As such, your fat belly is going to do everything it can to hold onto it. Not a good situation in your quest to lose belly fat.

In order to outsmart this, you're going to have to work really hard. That's not to say it can't be done - it most certainly can, you just have to have realistic expectations about the time line you will achieve this goal over and how much effort you'll have to put in.

First things first, lets talk about exercise to lose belly fat. First, hit the weights. When lifting, be sure you are lifting as heavy as you possibly can, as this is what will ramp up your metabolism the highest. You want to shoot for the 6-10 rep range, as this is most appropriate for metabolic effects.

Second, get that cardio up there. Don't do hours on end though, focus on doing sprints. In fact, better yet is to sprint first, then do more steady state cardio afterwards. This will help to release the fatty acids from the tissue (mobilize them) and then burn them off during the steady state cardio. This type of set-up can be far more effective at getting that stubborn fat off your body than doing a typical cardio session is.

Lastly, check over that belly fat diet. Too many fat or carbohydrates calories will slow your progress, while protein, generally speaking will help due to the fact the body burns more calories just digesting it.

This can be taken too far though - there is no need to exceed 1.5 grams per pound of body weight, but keeping it up around that level is your best approach. Then, fill in the remainder of your calories with carbohydrates around the workout period and fat during the other times.

As long as you are patient with the process and continually push yourself in the gym, there is no reason why within time, you can't be sporting your own set of six-pack abs.

Does Getting High Effect Performance

2009-09-21T11:31:00.002-04:00

Marijuana & Sports Athletes - Does Getting High Effect Performance

Remember the case where the snowboarder Ross Rebagliati lost his gold medal in the Olympics for the fact that they has suspected he had marijuana in his system? It was alleged that he has smoked a joint with some friends sometime within 48 hours to the time he competed. He allegedly explained that he was in the room but did not consume any. It is scientifically said that you can get it in your system through external exposure but not to the extent his reading came. There were also variations is the proven amount in his system. In the end he was deemed by the NOC to loose his medal, the politically correct thing for the powers that be to do.

The funny thing is that marijuana has been scientifically proven to HINDER performance in higher energy sports and slightly relax judgment for some. The same effects do not happen to everyone and marijuana has been shown to assist in health issues as well as concentration and relaxation. The chances that it helped him win his run are close to ZERO. If anything this would have made him less agile, slower to respond physically to the quick movement needed for orientation through the course. He would have a lag feeling and uncomfortable paranoia if anything. Most competitors will not use this as an enhancement and especially not before a chance like competing in the Olympics.

The thing is that training high or competing high will hinder your awareness plain and simple. What you do on your own quiet time is up to you and marijuana has been debatably shown to help in recovery from exercise but used during exercise it is definitely not beneficial and with weight training can result in injury.

The bottom line is that there is no athletic enhancement in general by utilizing this drug prior to working out or toward the Olympics for that matter!! Of course there must be rules and adherences to Olympic sports. There must be a code of conduct regardless of your personal feelings toward political issues such as this. Being a competitor in a sport is not the time to debate the rights or wrongs of what a drug is or how it challenges activity. If you choose to compete in a certain sport then you are agreeing to play by the rules handed to you, even the political rules and even the unsaid. Part of being a good sport is showing your ability to follow rules regardless of your opinion and if your opinion is strong enough in conflict then you would choose not to compete.

You can be rest assured that lifting weights at full mental, conscience awareness is the smartest idea. If you are serious about wanting results then you will want to put your full mind into your workouts and forgo the use of drugs or alcohol prior to training. Alcohol is detrimental to your fitness results and has been proven so where as pot has not. Part of muscle building depends on your ability to bring mind into body; the best way to achieve this is 'straight'.

Workout Nutrition - Pre Exercise and Post Exercise Meals

2009-09-21T11:23:00.001-04:00

Workout Nutrition - Pre Exercise and Post Exercise Meals

One of the popular questions I see on message boards and get in person or via emails is about pre and post exercises nourishment. Confusion seems to lie between carbs or protein, which do you have when?

The answer is not straight forward because it really is all relative to the needs of the exerciser. There are a variable of replies to this question depending on your fitness goals and present fitness level. Step one is to identify what you are working toward first then you can figure out your pre and post workout needs.

Some of the common goals that people are seeking when working out are fat loss, gaining mass or maintenance.

Those who are seeking fat loss fall into 2 categories:

Person A - the fit person who is working for a smaller loss in pounds

VS.

Person B - the heavier person who is seeking maximum results with higher amounts of fat loss.

The pre and post workout suggestion would differ between each of these individuals like so:

Person A - would have a pre workout protein shake with essential fatty acids (Udos Oil or flax seed oil) and low in carbs. If you are the type whose tummy cannot take liquids pre workout or if you feel that is too much to ingest then 2 egg whites and one whole egg will also do the trick. Post workout, depending on the time of day it falls at, is a great time for a meal made up of a balanced breakdown of healthy carbs, lean proteins and essential fats. Of course produce such as fibrous greens are included in the healthy carb category. If a meal is not possible then a protein shake made up of protein powder with frozen fruit and flax seed oil or peanut butter and banana is ideal.
Person B - would most likely go on an empty stomach, if there was a meal which occurred prior to training then that is fine otherwise I would not worry about a pre workout meal. Best is to go first thing in the morning before breakfast on an empty stomach then once done you would eat breakfast of oatmeal and eggs with a grapefruit.

For those who wish to gain mass then you would want a pre workout protein such as chicken, fish, or a protein shake and almonds. Of course you want to give it at least a half of an hour before training after you eat.

Again a meal after training is ideal but a post workout shake made with protein or an mrp (meal replacement powder), banana, peanut or almond butter, milk and oats would be excellent and can replace a lunch, breakfast or snack.

Those of you who are maintaining will do well with a plain protein shake pre workout and ½ a banana for a burst of energy. A meal is ideal post workout, have I said that yet?? If you do not want a meal post workout or don't time it that way then you will want to make sure to get some complex carbs and protein into your system.

Do Nutrition Supplements Help You Gain Muscle?

2009-09-20T14:33:00.004-04:00

Assuming your training, nutrition, lifestyle, and sleep habits are operating on the
optimal end of the spectrum, introducing supplements will make a 10% difference
- at best - and this is being generous. Generally I would say they make a 1-2 % difference
because they only work in synergy when your training, nutrition and lifestyle are
dialed in – and for most guys taking supplements, this is not the case.
You will be more successful taking your fitness to the next level by mastering the
training techniques, recovery techniques and nutrition habits that I share in this
blog. Pick up any bodybuilding magazine nearby and I promise you that the only thing
those supplement advertisements will deliver is a lighter wallet.
Powders are nothing more than crushed up food and are
loaded with artificial flavoring, preservatives,
and lots of chemicals.

Shakes are certainly convenient and may assist you in reaching your goal calories but
do not kid yourself into believing that they will have the same anabolic effect as food
– don’t let any supplement ad convince you otherwise!
Dumping chemicals, artificial colors, flavoring, sugars, sweeteners, and preservatives
into your body basically turns your insides into a toxic waste dump! And did you know
that this toxic waste loves to attach itself to your fat stores, making it even harder
to get rid of body fat? You can imagine how much harder it will be to build
massive muscle in a toxic environment. What goes in must come out.
Put garbage in and garbage will come out in the form of decreased
energy, slow recovery, poor appetite, poor sleep, and
poor attitude – all elements critical for muscle building.

When was the last time an athlete won, or a medal was won, or a team won on pills,
powders and shakes? Never! Nutritional supplements – not even food – will stimulate
muscle growth. But exercise does. In another supplementation article we will share a small
handful of supplements that are worth considering and which we do suggest when your
training, nutrition and lifestyle are optimized 90% and you need a little extra edge.

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2009-09-20T13:36:00.001-04:00



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Can You Gain Muscle Weight Without Getting Fat?

2009-09-19T17:38:00.002-04:00

Can You Gain Muscle Weight Without Getting Fat?

There are two common fitness goals - to gain muscle mass and to lose body fat. Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.

Building muscle mass is going to require you to take in a surplus of calories because, well, let's face it, you can't build muscle out of nothing (unless of course you have some chemical help going on).

Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.

Striving to accomplish both goals at the same time is rarely a good approach because more than likely you will just end up spinning your wheels and getting nowhere.

Most weight lifters will have to accept some fat gain when they are looking to gain weight, however how much fat gain they need to add is question. It is this variable that we are hoping to influence.

Can you really gain weight without getting fat?

When adding muscle mass there are two approaches you can take.

Some take the approach of just eating as much food as they can possible cram into themselves. Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they are under the thinking that the more food that goes in, the more muscle synthesis that will go on.

This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat. Plain and simple. You my friend, are no exception to the rule.

For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will 'bulk' for).

The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that's it. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.

So that leads us to the next question you're probably wondering. How much muscle can you build? How many calories over maintenance should you be eating?

You've probably already heard of the guy who claims he's added 20 pounds of muscle in the short timeframe of six weeks. While this may be a very rare occurrence among an individual who is brand new to weight lifting, has insanely good genetics and utilized an excellent training and nutritional program, the fact of the matter is that most guys are simply not going to be able to come even close to adding this much muscle tissue.

A natural trained individual can hope to achieve about half a pound to one pound of muscle per week - if he's doing everything correctly. If he doesn't have the greatest genetics or isn't feeding himself optimally, this will decrease even further. So as you can see, at a measly two to four pounds of muscle growth per month, you aren't going to be needed to eat insanely high calorie intakes.

The higher your intake is, the more you risk putting on additional body fat. As a general rule, keep it to about 250 to 500 calories above maintenance in hopes of putting on mostly muscle without too much body fat. Keep track of your current body fat levels and appearance and if you see that too much of your weight gain is coming on as fat mass, reduce your calorie intake slightly.

It is always best to go by REAL WORLD results since you are in the real world after all. You can read as much as you like as to how many calories you should be eating, but this does not mean that's going to be the exact number that will produce results. Different people have different metabolisms that will respond to an increase in calories in various ways. So as you go about your bulk, adjust according to the results you are getting.

Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained - which as I'm sure many of you already know, is not a pleasant experience.

So next time you decide you are going to do a 'bulking' phase, take a slower approach. Not only are you much more likely to maintain a favourable appearance this way but your mind will thank you as well. Nothing kills confidence levels faster than seeing all muscle definition go out the window in a matter of weeks, so keep the weight gain under control so you don't have to deal with this.

Learning The Muscle Fiber Types

2009-09-17T08:37:00.001-04:00

Learning The Muscle Fiber Types

Choosing the best type of workout program that will stimulate the muscle fiber type that will get you the results you’re looking for is extremely important.

Unfortunately, all body building programs are not created equally when speaking in terms of muscle fiber types.

While you can’t differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present.

Type A Fast-Twitch Muscle Fibers

The first type of muscle fibers are known as Type A Fast Twitch and are responsible for the most forceful contractions generated, however, will fatigue the fastest.

For example, if you were to perform an all out set of 3 reps for bench press, you would predominately be using these type A muscle fibers.

They tend to have very large motor neurons and very low mitochondrial density. They also have a low oxidative capacity, meaning they will not be able to utilize oxygen very well. It is for this reason that they are not suited to endurance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions.

The major type of fuel that these muscle fibers are going to rely on is creatine phosphate and stored muscle glycogen (glucose). They will not utilize stored body fat at all due to the fact that they are only able to continually contract for between one and about 20 seconds.

Type B Fast-Twitch Muscle Fibers

The next muscle fiber is also classified as a fast twitch muscle fiber but not to the extent that type A are.

This muscle fiber type is mostly utilized in activities that are relatively short in duration, but are not at an all out pace.

For example, if you were to sprint 100 meters, you’ll be using mostly type A. If on the other hand, you are to do a running interval at about 80-90% of your max capacity for 30 seconds, this would utilize the type 2A more.

Some of the characteristics of the type B muscle fibers are that they still have a large motor neuron (not as large as Type A though), they are on the intermediate scale as far as being resistant to fatigue, and they have a high degree of mitochondrial density.

These muscle fiber types are also able to use oxygen to a great extent, as demonstrated by their higher resistance to fatigue and longer duration of contraction abilities.

Slow Twitch

Finally, the third type of muscle fiber that you have in your body is classified as slow-twitch.

This is the muscle fiber type you would use if you were to run a marathon or any other extended duration, medium-to-low intensity activity.

These muscle fibers have a very high ability to resist fatigue and have a large oxidative capacity.

They are also relatively slow to contract, therefore you cannot expect a great deal of force generation from these muscles, and thus, will not be intended for exercises requiring a high degree of power.

They are very high in terms of mitochondrial density and have a large number of capillaries running throughout their bodies. This is to enable sufficient oxygen to get to the muscle tissues so that they can carry on the extended duration of muscular work they are intended to do.

These are also the muscle fibers that will also rely more on fat as fuel, as opposed to strictly using carbohydrates or creatine phosphate.

Training The Muscle Fiber Types

So, now that you’re familiar with the three major classes of muscle fiber types, it’s time to recognize how you would train each effectively.

Since type A are your primary force generators, if you wish to get a higher performance from them you’ll need to train using exercises that require you to max out your effort for a short period of time.

Think sprinting at full speed, 1-5 rep sets for lifting, and any type of plyometric activities.

Next, to train your type B muscles fibers you’ll want to slightly decrease the force with which you are to contract while simultaneously increasing the time over which you contract ever so slightly.

For example, perform 30-45 intervals repeated ten times with about a minute or a minute and a half at a low to moderate pace. For your weight training activities, aim to target the 6-10 rep range to utilize the fact these muscle fibers have a higher oxidation ability.

Finally, to improve your slow twitch muscle fibers, think endurance. This type of fiber will usually require the greatest amount of time to train for improvement because you’ll want to focus on simply going ‘longer’.

If you’re a runner, try and run longer. If you’re a biker, bike longer. If you’re a swimmer, swim longer – you get the point.

This type of muscle has the ability to go for extended periods of time so this is exactly what you want to train it to do.

So, next time you are trying to sort out your training plan make sure to take the various muscle fiber types into consideration.

Doing so will allow you to make the most out of your training program so you get the exact results you’re looking for.

How To Gain Weight – Even If You Are Under Weight

2009-09-16T17:11:00.000-04:00

How To Gain Weight – Even If You Are Under Weight

Here are four 'little known' how-to-action-steps that will force you to GAIN WEIGHT – musle mass that is, even if you are underweight!

Are you sick and tired of people telling you how to gain weight. It probably sounds like this:

“All you have to do is eat, eat and eat some more to gain weight...”

“Weight gain is just a matter of eating...”

“You just gotta overload your metabolism to gain weight fast...”

“You can't build a house without the bricks and mortar for gaining weight...”

Don't throw me to the wolves quite yet. There is certainly truth to these statements and some of these analogies can prove quite powerful, I think I'm even guilty of preaching a few! But the problem with this advice is that it's usually followed up with the same old reguritated blah, blah blah advice that only tells you what to do and does not reveal real world practical how-to-action-steps.

If you are someone who has struggled their entire life, trying to pack on extra muscle mass and still consider yourself underweight than you are not alone. I was once skinny and underweight myself...

People, predispositioned to skinniness, are commonly referred to as “hard gainers.” This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!

It's not totally your fault you are skinny...

In the skinny guys defence, the reality is that you have been cursed with traits like Lamborghini type metabolisms, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing – those muscle freaks pee me off just as much you!

Even though you might think your genetic deficiencies have sentenced you to a life of frailty and surprised looks when you tell others you lift weights; I am living proof that hard gainers with very ‘muscle-unfriendly genes’ can fight back against their genetics and gain muscle weight. I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.

Trust me, no body has worse genetics, for building muscle and gaining weight, than a ex long distance runner who abused his body with 60-80 miles of running a week (for over 10 years)!

Skinny guys must play by a different set of rules.

If you are underweight than your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,

“Taking advice from someone who can gain muscle weight easily,

is like taking money advice from somone who inherited a fortune

or is making money illegally.”

You must think outside the box and give up the excuse of being a “hardgainer.” It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been lead to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!

If you have read this far, I am guessing you are ready to longer resemble a micorphone stand! You are prepared to overload your metabolism for muscle growth, to ensure you are never referred to as 'undeweight' or 'skinny' ever again. Start following these simple steps and don't be surprised if you gain an extra ten pounds of muscle weight in the next four weeks.

Four simple how to gain weight action steps to start growing like a skyscraper!

1. Double it up.

One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal than cook up two. If you are only eating two slices of bread than make it four. If you are eating one handful of nuts than make it two. If you are using only two scoops of protein powder than make it four.

Most likely you are only a few dozen meals short of filling out your underdeveloped body parts and attracting the attention of that sexy girl at your gym. I assume you are already in the kitchen and have the food out. So would you agree, you really have no good excuse not to shovel down a greater percentage of calories by doubling it up!

2. Live your life around food.

Sure you know that you must eat every 2-3 hours but how well do you execute? Set your clock on a countdown timer to go off every 2 and ½ hours so that you reinforce the habit of eating literally not a second late for each meal! Don't turn off the damn beeper until you start chowing down.

Ensure you are eating your first meal within 15-30 minutes of waking up - absolutely no later. This first meal of the day should always consist of REAL food to flood your body will quality nutrients. I question anybodies comittment to gaining weight if they are too lazy to wake up 15 minutes earlier to eat a real meal.

Lastly, don’t be surprised if you are not gaining weight if you do not find yourself spending more time preparing food, more time eating food and more time cleaning your kitchen. You should notice you are spending more time in the grocery store and you should also notice a larger grocery bill each week!

3. Use BIG eating equipment.

If you want to bulk than you have to eat like Hulk. Do you think Hulk eats out of small plate, or a small bowel or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food most likely close to double of what you are currently eating.

So get BIG eating equipment! Get a BIG cup, get a BIG bowel and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than “under eaters.” If you struggle to complete a meal than a bigger serving on a bigger plate will look small!

4. Never train hungry.

How many times have you waken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and than attempted a weight training workout after work?

I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!

After dropping the 45 pound plate on my foot out of shock they reassured me, they were not hungry. I sometimes screamed back, “Yeah, that’s because your metabolism is in starvation mode and shut right down you skinny pencil neck!”

I understand that training in the morning is the only time for some however I recommend to aim for a minimum of at least three solid meals in your system prior to eating. Or else the biggest meal of your day immedately after your AM workout. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and push it the rest of the way. So why would you take your body through a grueling training session on a empty stomach?

Here is my promise to you. You have the ability to gain at least another ten pounds of solid weight in the next four weeks by simply applying the advice above. If you are truly committed to your goals of gaining muscle weight and no longer being known as underweight than I believe you will rise to the challenge and take action! Are you with me?

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2009-09-15T12:09:00.000-04:00



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Six - Pack Question

2009-09-11T12:53:00.003-04:00

The following question was asked by a StrongerWorkouts.com fan.

I do sit-ups every day, but I still don’t have “6- pack abs”. What exercises should I do to get a toned, ripped 6-pack?

Good news! Everyone has a 6-pack. If your abdominal muscles weren’t shaped in a grid like they are, bending over to tie your shoes would be almost impossible. The stiff wall of muscle with no creases to allow bending would keep you upright, and that’s it!

The fact of the matter is, if you cannot see your abdominal muscles, they are covered by a layer of fat! You can do sit-ups until you are blue in the face, but that won’t remove the layer of fat. If you want to be able to see your abdominal muscles, you need to get rid of the fat.

Nutrition
This is hands-down the most important part of fat loss, or any other body change. The fuel you give your body will determine how your body builds tissues, or stores the fuel as fat. We recommend that any client serious about losing body fat meets with a licensed nutritionist to determine the amount of calories they need for their activity level, and the types of food they should be eating.

Frequent, small meals
Frequent small meals don’t allow the body to go into starvation, and consequently fat storage mode. You tend to eat fewer calories throughout the day, are less tempted by “bad” foods, and have more consistent energy throughout the day.

Resistance Training
Resistance training for the entire body is essential in any fat-loss program. Resistance training increases the amount of muscle you have in comparison to the amount of fat you have. Muscle uses calories to maintain itself, fat doesn’t. The high muscle to fat ratio you have, the more calories you will burn in day-to-day activity. Make sure to include all parts of your body in a variety of movements in your program. Plan on about 2-4 days per week. This is where you make abdominal exercises a part of the program. 2-3 different exercises for a variety of reps (usually below 20-30) should be sufficient. Remember, these exercises will make a nice looking muscle when the fat disappears. See “sample workouts” for the some fun, effective abdominal routines, to be added to a resistance training day.

Cardiovascular training
Cardiovascular training increases the rate at which you burn fuel (calories) while you are doing that activity. You want to perform this type of activity 3-5 times per week. The key components of a cardiovascular program are going to be the duration (length of time) and intensity (how hard you are working). In regards to length of time or your cardiovascular exercise session, you want to aim for more than 20 minutes. Regardless of your intensity, it is usually going to take about this long to start burning any significant amount of calories. In regards to intensity, I recommend you buy a heart rate monitor (see our website store for Polar heart Rate monitors.) Intensity during exercise is measured by your heart rate. The faster your heart is beating, the harder you are working. If you exercise at too high of a rate, you won’t be able to maintain it for a long enough period of time, or you will dread your exercise session so severely, it won’t happen at all. If you don’t exercise at a high enough intensity, you’re wasting valuable time, and not getting the desired result of burning calories.

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2009-09-11T12:47:00.001-04:00

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Supplements 101

2009-09-11T11:35:00.002-04:00

Unless you have inside "hook ups" in the supplement market, it's tough to get the right information, not get confused and prevent major damage on your wallet.

Fortunately, I am privileged to have inside info that helps me not get scammed, saves lots of frustration and lots of money.

Let me help you sort out fact from fiction so that you can get yourself the "bread and butter" supplements and avoid wandering around your supplement store like a deer caught in the head lights.

==============================
Myth #1
You're Missing Out If You're
Not Taking Supplement X
=============================

I'm like you - I don't want to be left out in the dark if there is a hot new product available and it's the "next big thing." Supplement companies use this technique to get you spend lots of money with lots of over hyped claims before the supplement has been on the market long enough to stand the test of time.

=========================
Myth #2
If The Packaging Is Sexy
Then It Must Work
==========================

Most supplement companies spend more time researching techniques for packaging and drawing your eyes to the labels instead of the actual contents in the product. Do your research on the company before you get sucked in.

=========================
Myth #3
The New Product Is Always
Better Than The Old Product
=========================

How do supplement companies stay in business? By making money -lots of it and they don't become profitable by bashing their old line and saying their new line is "inferior." Although there are some new innovations and formulas available, the old products don't lose their effectiveness just because a new one has arrived.

===================
Myth #4
The Science Backs
It Up So It Must Work
===================

Yes, some companies can back their formulas and products up by science but don't get suckered for supplements that over use "scientific slant" which is a marketing method. Most supplement companies don't reveal nearly the entire truth of the science - just what you want to hear.

=====================
Myth #5
What It Says On The
Bottle Is In The Bottle
=====================

What you see is not always what you get. For almost all supplement companies there is a 10% variance which means you could be getting 10% less (and maybe 10% more with a reputable company). Companies that are FDA approved or CGMP certified will help your chances of getting what it actually says on the label.

====================
Myth #6
Cheap Prices Means
a Better Deal
====================

Like anything in life, there is no such thing as a "free lunch" and if it looks too good to be true, most likely it is. Just like you won't ever find a diamond on sale, don't expect to find a high quality product on sale. If it's super cheap, then it's cheap for a reason.

===================
Myth #7
Higher Prices Means
Higher Quality
====================

For the most part I live by the mentality, "You get what you pay for," and supplement marketers know that many of us hold this belief so intentionally jack up the price to create a higher perceived value. Often times, the extra cost is going towards inflated advertising costs.

===============
Myth #8
The Owner Of The
Store Knows Best
================

How many times have you been in a supplement store and asked the owner or store clerk, "Which one is the best?" Even if there is a better quality product on their shelf, sometimes they will recommend the product that the store gets the highest profit margins on - which, in most cases, is not the best quality product!

================
Myth #9
Supplements Are Safe
Because They Are Natural
=================

Just because you can buy them at "health food store" does not mean they are not filled with synthetics, fillers, artificial sweeteners and low quality "nutrients." Some fat burners will not phase certain people while other people can develop heart and blood pressure problems so beware.

=====================
Myth #10
Supplements Are Safe Because
You Can Buy Them Over The Counter
========================

Supplements are not regulated by the government so it's up to you to do your research and determine which products are safe. The only way a unsafe supplement will leave the market is if the free market - you and I - regulate it out of existence.

I hope this shed some light on shopping for supplements.

SW fan question: What age is the right age?

2009-09-10T15:11:00.002-04:00

What age is the right age?

There is no iron-clad answer for this as every child is “created” differently. With youth strength training, it has more to do than with their maturity level and mental state than with their physical abilities. Generally speaking, experts tend to agree that age 7 to 9 is safe. Emphasis must be placed on proper technique, safety, and making the exercise fun for the participant to ensure adherence. I have found my youth clients participate more effectively if we set goals, or make a game out of it. For example, I frequently have my 11 year baseball athlete maintain a hover plank until he correctly answers 3 questions about his favorite baseball team.

I feel that most children, as with most adults, learn best by doing. I apply the “Tell, Show, Do” principle when teaching proper exercise technique. I will first explain the exercise, provide a demonstration, and then have them perform the exercise providing cues along the way. I watch them closely to make sure they understood what I have said and done. Bodyweight exercises, such as push-ups, step-ups, sit-ups, and planks, are great choices for youth. Once they are more comfortable with the exercises you can begin to implement light dumbbells, machines, tubing and balls to help keep them stimulated and interested.

Every session should begin with a proper dynamic warm up to make certain the muscles are warm and ready for the routine that lies ahead. Encourage rest breaks and proper hydration and focus primarily on the major muscle groups at the start. Two sessions a week is an adequate starting point. A nonconsecutive third day can be added if time allows. I would recommend 2 sets of 10-15 reps for 8-10 major muscle groups as a foundation. As with adding a third day, a third set can also be added if time allows. At the end of every session be sure to stretch with your client for a good 5-10 minutes.

Example:
Pushups - 2 sets, 10 reps
Body Squats - 2 sets, 15 reps
Assisted Chin-ups - 2 sets, 12 reps
Lunge variation - 2 sets, 12 reps per leg
Lateral Shoulder Raise - 2 sets, 10 reps
Crunch variation - 2 sets, 15 reps
Biceps Curl & Triceps Press - 2 sets, 10 reps
Hover Plank - 2 sets, timed

The stretch and cool-down period can be made into an educational experience for them. This is a good time to review what exercises you completed, what muscles they worked, why they were beneficial, and how they apply to their sport if training a young athlete. If possible it is also helpful if the parents and/or coaches are available as well during this time. Youth obesity is an unfortunate epidemic in today’s society, so it is important to also impress upon your young clients/athletes the importance of cardiovascular exercise and proper nutritional habits. These are topics for future articles.

Helping Young Athlete Get Faster!

2009-09-10T15:05:00.001-04:00

A high school coach of mine once said “In sports, speed cures all evils”. In other words, if you are fast, you’ll always do well, in almost any sport. Speed is one of the most significant factors that set athletes apart in any sport, at any level. A small number of people are born with speed. They inherit the proper muscle fiber type, limb lengths, and neuromuscular system from their parents.

If you're not one of the above people, there are many ways in which speed can be developed and learned. EVERYONE is able to get faster. In the last 20 years, there have been many findings in the scientific community in regards to speed improvement, particularly for youth. Below are some guidelines as to scientifically founded ways in which your youth athlete can get faster. As far as an ideal age to get started, youth should be as active as possible from the time they can walk and run, but at about age 8, the neuromuscular system begins to mature to the point at which children can develop specific, repeatable, accurate, physical skills. Of course, factors such as attention span and social maturity will also play a large role in a youth’s training program. As always, we recommend seeking the assistance of an experienced, credentialed professional in designing a program for your child.

General Fitness
Unfortunately, with the video game revolution, many youth are in poor shape. Many youngsters are overweight, have poor endurance, and poor general fitness. If your child is fairly inactive, or overweight, you can help make them faster by merely improving their physical health profile. By maintaining a reasonable weight (without significant caloric restriction, and maintaining a healthy, normal youth diet) and increasing the amount of physical activity they do per day, running, jogging, biking, etc will make them faster, and set up good habits for the rest of their life.

Strength
One of the most basic ways for a youth athlete to improve speed is to improve their strength. Many children are slow because they are not able to create enough force to move their body weight effectively. Strength also affects other things such as power development, balance, stability, and flexibility! Utilizing body-weight based exercises involving all major muscle groups is a safe, effective approach. Contrary to previous beliefs, modern research has demonstrated that even traditional resistance training, utilizing external weight can be safe and beneficial to children. It is imperative, however, that the athlete follow a strict progression-based program, paying extreme attention to proper form and technique, monitored by an experienced, credentialed professional. Improper progression, technique, and program design can put the child, and anyone involved with a strength and conditioning program at a high risk for injury.

Coordination
The neuromuscular system’s ability to transmit signals from the brain to the involved muscles for speed activities is an essential skill. This can be improved utilizing drills that involve rapid, sequential movements such as the agility ladder, skipping, marching, jumping rope, ambidextrous upper-body activity, reaction drills, and gymnastic drills. Proper coordination will segway into proper running mechanics drills.

Proper mechanics
Running technique is an extremely significant factor in creating and maintaining speed in young athletes. Proper technique makes movement more efficient, allowing for the correct muscles to fire in the correct sequence. Begin with basic coordination drills as mentioned above, and progress towards drills that are closer to actual running mechanics. For help on speed mechanics, consult a reputable speed coach.

Flexibility
For any athlete, a joint’s ability to utilize its full, natural range of motion is very important in regards to generating fast, powerful movements. This ability also decreases the likelihood of injury. Youth often begin life with extreme flexibility, but as they grow, this flexibility often decreases due to a number of factors. Daily pre-training warm-up and post -training stretching aids in an athlete’s ability to maintain flexibility as they mature. In addition, participation in cross-training activities that involve large joint ranges of motion such as martial arts, dance, and gymnastics, yoga, and Pilates will help significantly improve flexibility and joint range of motion.

Progression, Program Design, and Consistency
None of us were born being able to walk, run and jump. It took quite a bit of time to develop the strength, coordination, balance, etc., to be able to perform these skills safely and efficiently. One must look at a speed and strength program for an athlete in much the same way.

Young athletes are not physically mature professional athletes. Their body cannot achieve the same complex movement patterns, volumes and intensities as older athletes without significant injury, or frustration. Different athletes neuromuscular systems mature at different rates as well, what might work with one young athlete, may not work with another. Have a professional who is experienced with working with young athletes sit down with you and your child to design a progressive program that is specific for the developmental level of your child. Remember, with young athletes, they must enjoy and believe in what they are doing. If they are not capable of putting focused, mental effort towards a program, it may not only be a waste of time, it may be dangerous as well.

The consistency in which you approach a training program is essential. Practicing speed and movement skills on a consistent (an absolute minimum of 2, maximum of 4 days per week) basis is the only way in which improvements in skill will be achieved. All of the above factors will help your young athlete get faster and stronger, while decreasing their likelihood of injury. Remember, youth want to have fun. Involve them in a program that is rewarding, engaging, and will help improve their self esteem. Above all, any program should help establish a positive view of fitness and exercise to last them throughout life. Even 40 years? Your participation in the above activities will determine how well you fulfill this vision. These tips will help you look, live, and feel great all throughout life.

We Are All Great Athletes

2009-09-10T14:55:00.002-04:00

In many ways, we are all athletes. We want to be challenged, we need feedback and coaching to get to the next level, and we love to feel like we have accomplished our goals. As personal trainers and strength & conditioning coaches, we have the wonderful opportunity to positively influence “athletes” everyday of our lives. Whether our athletes are young athletes or professional athletes or whether they are corporate desk jockeys or normal, everyday people looking to lose weight, get in-shape, and feel great again, we as trainers have the ability to teach, coach, motivate, and inspire these people to greatness in life. Whether your goal is to run faster, become stronger, hit harder, and improve the efficiency of your game or to lose weight, improve posture, and become more flexible, systematically structuring a properly designed sports performance enhancement program is critical to reach success. The purpose of this article is to expose you to the methodology used in many progressive sports performance enhancement programs to improve overall athleticism.

When it comes to programming, there are several areas of emphasis within one’s fitness routine to assist them get to the next level of performance. For all clients, the 7 components I incorporate for all my clients include:

The dynamic warm-up
Joint integrity (balance, stabilization, and small muscle training)
Core Strength
Functional strength
Power
Speed, Agility, & Quickness
Flexibility

Regardless of one’s level, in some way shape or form, most healthy clients that are looking to improve their performance in life are going to have some dimension of these 7 major areas in their routine. Dependent on their goals, this may dictate as to exactly how much time is spent in each area. But if you were to watch me train a 65 year old healthy senior that is looking to stay fit, improve her tennis game a bit, and have some fun, you can bet your bottom dollar you will see all of these areas represented in a workout.

Let’s take a look at a few of these areas more specifically and share some drills that I would do to challenge my athletes and clients to improve their overall athleticism.

After your client is warmed-up thoroughly, one area you need to emphasize is speed, agility, and quickness training. If you want to focus on speed training and get a client faster, there are several major areas that you need to emphasize in your teach of speed:

Form and technique
Strength training
Power training
Specific speed training to affect stride frequency and stride length
Flexibility

When it comes to speed, there are different components of speed training to understand. These are:

Acceleration
Top-end Speed
Deceleration
Change of direction

It is important to understand this because it should affect your choice of drills and way you teach your clients proper form and techniques for each area. Here are a couple key points to each of these areas.

Acceleration

Defined from the time it takes to go from the start to top-end-speed
Stay low out o the start and explode powerfully backwards off the ground
Foot contact is behind the hips during acceleration
Body lean comes from the ground and your body should be in a straight line from heels to neck (approximately 45 degree body angle).
The first 10-20 yards of a sprint may be acceleration.
Power training (plyometrics and/or Olympic lifting) and strength training will greatly enhance your acceleration
The quicker you get to top end speed, the faster you will be.

Top-end speed

Mechanics change with top-end-speed
Foot Contact is underneath the hip; still explode powerfully backward
Whipping action of hip flexor to maximize leg turnover (stride frequency/rate)
Drive your elbows backwards as your hands swing from approximately waist to chin

Deceleration

Agility is defined as the ability to accelerate, decelerate, or change directions in the shortest amount of time possible. Therefore, the faster you can decelerate, the quicker you will be able to change directions.
Two areas of importance in deceleration are balance and center of gravity. If you can bend your knees quickly when decelerating to drop your center of gravity and maintain good balance, that will allow for a rapid response in change of direction. Therefore, be sure to include balance training as part of your programming.
It is extremely important to focus on the back side of the body in order to decelerate a moving body quickly and not get injured. These areas include, but not limited to the hamstrings, glutes, calves, low back, and core.
Include eccentric training as part of your programming. Tremendous forces occur at your joints and in your muscles during deceleration. Incorporate deceleration exercises as part of your repertoire and you will be better prepared for the forces of deceleration.

In designing a program for speed training and athleticism, let me share a few drills broken down by category for you:

Technique Drills

Arm Swing Drill
Skipping (A skips, B skips, power skips--get them skipping!)
Pogo Hops

Acceleration Drills

Wall Runs
3,5,7 Step Wall Runs
Partner Let go’s
Resisted Speed Work (TD Speed Cords)

Top End Speed Drills

Fast claw Drill
Bungee Runs (with contrast)
Woodway Overspeed Treadmill runs

Deceleration Drills

Sprint & Stops
Sprint, Stop, & Go’s
1 legged hops with pause between each hop (forward, backwards, and sideways)
Zig-Zag Cone Drills (6 cones; sprint to one cone, hop over it 3 times on one leg, sprint to the next cone, repeat five times, sprint, and catch ball at end)

Change of Direction Drills

Lateral shuffles and react upon command
Partner mirror drills
Box drill (4 cones; set up the 4 cones in a box with five yards between each cone; stand behind back right cone; sprint to the first cone, decelerate, slide or carioca left, back shuffle to cone and slide right to next cone, touch cone and immediately reverse the direction repeating the drill)

These drills will all directly affect your speed, agility, and quickness. They should be worked at least 2-3 times per week. If a client is slow of foot and needs more emphasis on speed and foot work, you want to devote 2 days per week of just speed training and 2 days per week of strength training. If time is a factor and you only see a client two or three days per week, you may want to include SAQ drills as part of your overall program for the day. In this scenario, your SAQ section may only last 15-20 minutes. If you devoted a complete day solely to SAQ and plyometrics, you would spend about 45 minutes on the SAQ section.

The bottom line is this: You must focus on movement regardless of your client. As human beings, we are designed to move, coordinate motion, react to stimuli in our environment, etc. Your expertise is defined as how much you can match one’s individual needs to their movement drills. It is absolutely imperative that clients learn how to move. Speed training is going to teach the client’s about movement and get them faster. If you want to be fast, you must train fast.

Training movement is essential when working with all clients. Ideally, these athletes are also getting in strength training and plyometrics. Strength training is critical to improve one’s athletic performance and overall athleticism. Additionally, strength training is the single, most effective means of affecting overall stride length in speed. As you become stronger and more powerful, you are able to bound off the ground more explosively. Coupled with a sound flexibility program, this will maximize your speed and athleticism.

A few of my favorite lower-body exercises for strength training to affect speed include:
1. 1 legged Balance Straight-Legged Deadlifts 3 x 10 per leg
2. Lunges with weighted vest (variable angles) 3 x 20
3. Sled Drags 3 x 30 yards
4. Reverse Sled Drags 3 x 30 yards
5. Calf Raises 3 x 20-30 (weighted)
6. Core Exercises 10-15 minutes

(Hyperextensions, BOSU core work, X-ercise ball, Keiser functional trainer, X-ertube rotational exercises, X-erball, etc; Diversify these exercises and continually challenge your clients in different ways. It is important to also include rotation and diagonal work in your core training).

Power training is also an important component to improve one’s athletic potential. Power is defined as strength + speed. One of the best ways to maximize power is through plyometrics. Plyometrics will maximize fast-twitch muscle fiber recruitment and this is important in sports. 20% of your genetic make-up can be trained to take on characteristics of more fast-twitch or slow-twitch fibers dependent on your training program. Training fast twitch muscle fibers through plyos will make you a better athlete. If incorporating strength & power on the same day, I love to immediately follow a strength exercise with a plyometric activity. An example would be following up a set of lunges with a set of lunge hops. To maximize time and put ultimate challenges to your client, try combining a strength exercise with a power-type movement.

Some examples of lower-body plyometrics include:
1. Leap Frogs 2 x 10 jumps
2. Lunge hops with a twist 2 x 20 total
3. Bulgarian lunge hops 2 x 10 p/leg
4. Skater Plyos 2 x 20 seconds.

Power training should be included in your program 2 times per week. Power training will maximize your athletic potential by optimizing your fast-twitch muscle fiber development.

Lastly, flexibility is a critical area to achieve success in sports. I was recently working with a professional football player who came to me to improve his speed. Although he was extremely strong, there was no emphasis on power and there was no emphasis on flexibility. Flexibility will improve your range of motion to help with stride length, power, and to reduce your chance of injuries. Your flexibility program should emphasize the entire body to include the following areas:

Psoas/Hip flexor region
Glutes
Hamstrings
Lower Shank (foot, ankle, calf, peroneal complex)
Lower Back
Chest/shoulders

By focusing on flexibility of these areas, you will help someone become faster and more flexible. This particular pro football player I was working with improved his 40 yard dash close to .3 of a second in 6 weeks. I attribute this to an improvement of technique, the implementation of plyometrics into his routine, and an emphasis on flexibility. We don’t spend enough time stretching our clients. Personally, all of our clients at Fitness Quest 10 get manually stretched on tables for 10-15 minutes after their programs. The program we incorporate is part of my Optimal Performance Bodywork & Stretching routine. Get your hands on people and be sure to give them a great, thorough stretch when done with their workout. Additionally, provide them with a 10-15 minute stretch routine they can do on their own everyday. Like anything in life, if you want to be great at something, you need to do it more than 2 times per week for 10-15 minutes. If you want to get more flexible, it will take daily effort to see the improvement you hope for. Frequency and consistency is key. By incorporating flexibility though, you will not only feel great and experience more freedom from pain, you will see much improved results in your athletic performance.

Top 10 Tips To Successful Teen Bodybuilding Part 2

2009-09-09T16:04:00.003-04:00

Top 10 Tips To Successful Teen Bodybuilding Part 2

As discussed in part one, teen bodybuilding can start at a very young age allowing young fitness enthusiasts a whole new world to pursue. Teen bodybuilding is an excellent way to promote a healthy lifestyle since it requires regular weight training, cardiovascular training, balanced nutrition and even stimulation of the mind since the topic of teen bodybuilding involves constant education. Teen bodybuilding can also help you erase nicknames like “Skinny Mini,” “Scrawny,” “Tooth Pick,” and “Twiggy!”

Unfortunately teen bodybuilding is not as easy as it looks and can result in injury, bad habits and frustration if stated with out structure and progression. Here are the next five tips to successful teen bodybuilding:

6. Learn Proper Technique First

How well do you think you would golf without supervision? How well do you think you will skate without coaching? How well do you think you will play piano without lessons? How much muscle do you think you will build without proper lifting technique? Not much!

I hope you are humble enough to swallow your pride and accept the fact that your first step should be getting professional coaching from a reputable fitness trainer. I know many of your friends will not even consider this and you will be told, 'just learn it yourself,' or 'watch others.' Can you imagine a medical surgeon or dentist who took this approach? Yikes!

Think about it. You are going to be lifting weights the rest of your life. Is spending a few hundred or even a few thousand dollars, on a professional fitness trainer, not going to pay you back over and over (for the rest of your life) if you do things correctly right from the start? Definitely! If you start lifting weights incorrectly, get ready to spend the money you saved on a coach for a rehab therapists next vacation! If you don't get injured now, most likely it will be in the next few years.

7. Stretch Just As Much As You Lift

Stretching is the most under rated physical quality which is unfortunate because shortened muscles perform weaker and slower and have a higher incidence of injury. Stretching is the only physical quality which more is better. Stretching is one of the only habits that can not be over trained.

If you are serious about getting into the world of teen bodybuilding, I encourage you to start this habit early. Most text books teach stretching methods that include 20-30 seconds per stretch. Don't even waste your time if this is your idea of stretching. From real world, in the trenches, experience, I would suggest stretching at least the same amount of time that you lift. That means, for every 1 hour of weight training you perform, you must balance the effect of weight training with one hour of stretching. Therefore, if you weight train 4 hours in the week, you better be stretching for at least 4 hours in the week. If you are really lazy, start stretching for at least half the amount of time that you lift. After you see the benefits of increased strength, quicker recovery and less injuries I am sure you will have no problem bumping up your stretching sessions to the recommend 1:1 ratio.

Fail to stretch at least the same amount that you lift is almost a sure fire way of shortening a teen bodybuilding career or lifestyle. Remember, weight training shortens and tightens the connective tissue you train. Stretching counters the effect and ensures your muscles have room to grow!

8. Focus On Bodyweight Strength First

It amazes me at how many teen bodybuilders can barely do a set of 40 push ups, 20 chin ups and 30 dips. In my opinion, these are some standard upper body fitness tests that should be accomplished with ease before loading is introduced (it might take your 3 or 4 months to achieve this if you can't do them right now). I once heard a famous fitness coach say, “You have no freaking business using a load if you can't stabilize, control, and move efficiently using your own bodyweight.” I would have to fully agree.

What's the point of a sloppy 150 pound lat pulldown if you can't do 10 bodyweight pull ups? What's the point of a 185 pound bench press with microscopic range reps, if you can push up your body a couple dozen times? What's the point of a 500 pound leg press if you can do a set of one legged squats down to the floor? Believe me, after a few months of conditioning your body to body weight training, you will be blown away by how quickly your weights climb when you introduce loading.

9. Keep Your Workouts Under 1 Hour

Unless you are in a teen bodybuilding competition for the longest workout possible, it bewilders my mind what you could possibly be doing for longer than a hour! Unless you go to the gym for mirror workouts (that's when you spend more time looking in the mirror than actually lifting)I suggest getting some help with your workout program. If it takes longer than 20-30 minutes of even moderate intensity lifting to fully exhaust a muscle, I have to question your workout intensity. Shorter more intense workouts will always trump longer less intense workouts.

Your goal should be in fact to complete your workout faster and faster. This will force your muscles to condition and adapt to a greater work load. The more work you expose your muscles too, in a shorter amount of time will improve your muscle density. Your bodies ability to tolerate greater workloads.

10. Develop Full Range Of Motion

Initially, teen bodybuilding should involve building strong muscular attachments, tendons, ligaments and bones – text books refer this as anatomical adaptation. Look at building your muscles as the finishing touches on a solid house. You would not want to start framing the house until the foundation has been built. Strengthening your tendons, ligaments and bones would be considered building a strong foundation to build from.

What is the best way to begin a strong foundation for a house to stand on? Build from the bottom up or in our case, from the inside out. This means developing a full range of motion with each weight training exercise to ensure all the muscle fiber gets activated and all the supporting tissues are fully involved.

Think about it. Partial movements will only develop partial muscle. Full movements will develop full muscle. What would get you better results? Squatting 135 pounds with your butt to the floor or squatting 225 pounds for about ¼ of the way? That's correct, involving the entire range of motion with a lighter weight will involve more musculature, improve your mind-muscle connection quicker and strengthen all the supporting tissues more rapidly. Initially, as a teen bodybuilder, you should never sacrifice range for load.

Conclusion

If you are serious about doing teen bodybuilding safely and effectively than take all of the tips very seriously. Do not pick and choose the ones you wish to follow. They will all result in a long and fruitful bodybuilding lifestyle. To your teen bodybuilding success!

What is Creatine?

2009-09-09T15:54:00.002-04:00

Guide To Creatine

What is creatine? How do I take creatine? What are the side effects of creatine? What is the best creatine? Unless you just arrived from another planet, you should know that when it comes to muscle building supplements, creatine is the king!

To date, creatine has proven to be the most research-proven sport supplement on the market to day. Creatine has collected hundreds of clinical studies that show increased lean muscle mass, improved energy levels, increased muscle strength and size and improved exercise performance. There is even a new batch of research showing creatine supplementation having a significant effect on memory and intelligence, as well as immune function. Bigger, smarter and healthier, not that's a solid combo!

What is creatine?

Creatine acts by supporting the reproduction of ATP (fancy term for energy) in muscle tissue resulting in cell volumization which can create a more optimistic cellular environment for muscle growth. By having more energy reserves in the muscle tissue, you now have the ability to train harder at higher intensities. This means more reps, more sets, heavier loads, more explosive power and quicker recovery. Each of these stimulus are key requirements for continual muscle growth. Creatine is simply a mechanism that allows you to work harder and out do your previous workouts.

How do I take creatine?

To load or not to load, that is the question! You have three research-proven options to choose from. Each method will appeal depending on a variety of reasons:

· Method 1: Six day load at 20 grams a day plus a maintenance of 2-3 grams a day afterward.

· Method 2: 3-5 grams a day for the long term.

It was once thought, that a loading phase was required to maximize the effects of creatine but there is countless research that shows you don't have to go through all the hassle of loading. This will appeal to the individual who experiences gastrointestinal upset, diarrhea and other problems with higher dosages.

Personally, I have found the best time to take creatine is 15 minutes BEFORE a workout and AFTER a workout with a liquid protein and carbohydrate drink. As well as first thing in the morning on non-training days.

What kind of creatine should I buy?

With all the fancy bell and whistle creatine supplements out there, a lot of people of forgotten about simple, powdered creatine. All you need to know that the best creatine manufactured is sold to companies in the form of Creapure. So as long as you see the that the creatine bottle you have bought, as Creapure as their source of creatine, that's the good stuff.

There has much debate about creatine purity and it is not accepted that not all creatine is created equal.

Creatine ethyl ester is a new form of creatine. It is made up of a creatine, alcohol and acid meaning the absorption rate into the tissue is better. Manufacturers claim it does not cause bloating, cramping or stomach discomfort and gets into the muscle faster resulting in better results. Due to it's chemical structure, it might result in greater stress on the liver. Although it does seem to have potential, wait for more research and rely on the time-tested powdered creatine.

Should I take creatine with sugar?

Stimulating insulin release by consuming high amounts of sugar has been shown to enhance the transport and uptake of of creatine into the muscle tissue. However, insulin is also responsible for fat storage. Therefore my recommendation would be to only consume your creatine with simple carbohydrates if it is before or after your workout. On non-training days, creatine would be be better shuttled using insulin mimicking compounds like alpha lipoic acid and D-pintol which can help improve creatine transport and retention without the excess sugars.

Conclusion

Creatine, is by far the king of the jungle when it comes to muscle building supplements. I have only included the information I believe to be the most critical and useful. Your take home message is to use powdered creatine, year round before and after your training workout and in the morning on your non-training days. Make sure your creatine says Creapure and don't get caught up wasting any more time or sleep on the academic debate associated with creatine use. Just do it!

Learn How To Build Muscle In 4 Simple Steps

2009-09-08T09:09:00.003-04:00

Learn How To Build Muscle In 4 Simple Steps

Are you sick and tired of everyone telling you a different way to build muscle? Are you unhappy with how you look in the mirror? Are you frusturated with your slow progress in the gym? Are you ready to learn five simple steps that will teach you how to build muscle safely and effectively?

There is a good chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.

Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.

Step #1

Committ to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occuring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

Step #2

Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.

Step #3

You should focus on stretching at least half the amount that you lift weights. One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.

Step #4

Avoid supplements that have not been around for longer than 3 years. I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.