Tuesday, October 18, 2011

The Henry Cavill Immortals Work out

Henry Cavill and the other actors in immortals had better have a good work out because there is no cgi in the movie like you saw in 300. What type of workout could the actors in Immortals possible use to give them a sculpted and lean physique?

For starters you first have to address how much time they had to get in shape. It wasn't like they just got off the couch 40 pounds over weight. As a matter of fact, most of them were already pretty lean to begin with. The real beauty of the Immortals work out was that it allowed them to train multiple functions without getting bored.

Here's what I mean.

Imagine that you can only go into a gym and train like a bodybuilder. Wouldn't you get bored after awhile? I certainly would. What if you could only train like a basketball player, would you get bored? I would.

The beauty in the immortals work out was that they trained with various disciplines from kettlebells to strongman to physique shaping methods. They ketp everything fresh.

Don't overlook the important of proper nutrition either. Sure the immortals work out was intense but if they didn't use a low carbohydrate diet, would they have gotten the same results? I highly doubt it.

I caution you about jumping into such an intense work out just because the actors did it. You need to train in a progressive manner as opposed to just jumping into the workout. The immortals work out is a high intensity program that uses various multiple joint exercises which may cause injury if you aren't careful.

Thursday, July 16, 2009

How To Lose Back Fat Fast

Most people that want to lose back fat think that it’s all about the exercises that they do or what type of reps or sets that they do. While that’s half way true, you’re not going to lose back fat without working out. Most people don’t focus on a back fat die that will help them burn adipose tissue and get the body that they want. Exercises are good but they aren’t the end all be all. Here’s some nutrition tips that you need to know.

Yes, back fat is caused by eating too many calories but which type of calories is the bigger issue. Most people don’t get enough fruits and veggies so they end eating too many scratchy carbohydrates. These types of bad carbs do nothing good and they raise your blood sugar, which when high will lead to the body storing adipose tissue around the love handles and low back. Now people think that eating less is better but that’s incorrect. The best thing that you can do is actually eat more food. You see by eating more food you stimulate your metabolism to work harder and that ends up burning more calories for energy.

Now the next piece of the puzzle is the exercise piece. Since most people think that they can just do some exercises that help to lose back fat, they make the mistake and think that it’s the only thing that they need to do. That’s false. Exercise is great but nothing can stop target any problem area. Instead, the smart choice is to do a combination of cardio and weights and burn the most amount of calories to lose back fat. So what are the best back fat exercises?

For starters, you need to focus on rowing movement. Not only do rows really work the upper body but they also work the hip area and that’s the stubborn area for most people. Focus on reps of 10-15 here. Another great back fat exercise is reverse hyper extensions, all you need to do is rock your body up and down and really target that back area. Now cardio is another missing piece of the puzzle. I suggest that you do cardio at least three times a week for 30 minutes. Why? If you want to lose back fat you’ll need to burn calories and cardio is a excellent way to continually burn calories even after your workout.

Thursday, June 18, 2009

Bodybuilding training guide

I was in the bookstore the other day and picked up this bodybuilding training guide that looked weird. It said that it could help me gain muscle but when I opened it up, all it did was show me exercises and how to do them. So I decided that I needed to write my own bodybuilding training guide. So here’s the deal, if you want to build muscle then you need to follow any type of program that follows a few important rules.

First, you need to train hard with intense compound movements like squats. Any of these movements that use multiple muscles and that use multiple joints help the body to realize more testosterone, which is your natural muscle building and bodybuilding hormone. So after you train this way your body will be primed for you to consume more calories. More muscle used meals more calories that can be consumed. This is a good thing since they won’t get stored in the body as fat and will be stored in the muscle cells.
Second, any bodybuilding training guide should advise you to do cardio at least tow to three times a week. Not only is it healthy for you but it will help your body stored calories in the muscle cell. Since cardio burns more calories, you can eat more food without worrying about having that food stored as new bodyfat. Focus on high intensity interval training for at least twenty minutes two to three time per day or else your body will burn a small amount of calories which isn’t the best.

Third, you want to add in some isolation movement. If you want to build big arms then you need to do curls. If you want to build wide shoulders then you need to do side laterals. Don’t ignore these movements and think that the only thing that you can do is shoulder presses or compound movements.

Fourth, you must have a post workout shake that consists of protein and carbohydrates. Don’t be concerned if it’s liquid or solid food, just make that you eat 2 grams of carbs for every 1 gram of protein that you eat.

So there it is, a bodybuilding training guide that actually gives you the tools that you need to succeed. Don’t get lost in the hustle and bustle of building muscle. Just focus on your training and food and you’ll have the body you want in a short time.

Beginner Muscle Building Tips



A lot of beginner muscle building guys and girls come up to me to ask me questions about how I transformed my own body and how they can do the same. While the answer is never cut and dry like most people want it to be, it is easier then you think. I usually lay out a simple plan for them to follow or else they’ll end up making some big time muscle building mistakes.

The first thing that I tell beginner muscle building people is that they need to learn to eat food. Most people focus so much on the gym that they miss out on the true anabolic benefits of eating food. I mean, food really is the only thing that is going to make you grow today or tomorrow or any day of the week. With that being said, people need to understand that they have to eat the right kinds of foods. Focus on quality protein from whey, casein, chicken, beef and fish as well as good cars from brown rice, whole grain, oatmeals and yams.

The next step is to actually train hard. I suggest that you train for no more then four days per week when you start. When I say train, I mean train hard. Focus on compound movements like the bench press, squats, deadlifts and other compound movement to stimulate the most natural hormones and move on from there. Train in the four to five set range with eight to fifteen reps.

Rest is another important factor that really gets ignored. I mean think about it. You can’t train hard all day then fail to rest at night. Get six to eight quality hours of sleep in per night or else your body won’t have the downtime that it needs in order to recover and grow. You see the importance of rest is that when you sleep your body is preparing itself to grow when it pushes out powerful growth hormone. So don’t make the mistake that so many people do and eat crappy food before bed. Eat good quality food and your beginner muscle building program will be a success.

Finally, don’t get caught up on all the supplements that are on the market. Just eat a lot of quality food like I mentioned above and you’ll be fine. Eat six meals a day spread out from six to eight hours apart and you’ll never miss the chances to grow.

Tuesday, June 16, 2009

Ketogenic Diets And Weight Loss

I get asked about ketogenic diets for bodybuilding or ketogenic diets for weight loss goals a lot. People always wants to know what he best diet is or what they can do to lose fat faster. Truthfully, most people have no clue what they are getting themselves into. While a ketogenic diet may work better then a low carb diet, I don't know if people are ready for them.

First off, a ketogenic diet is one where there are no carbs. Without carbohydrates the body turn to burn fat as the primary fuel source. Since this is happening the body can tap into stored bodyfat for energy and we can end up leaner. Well while that is possible we need to look at what may happen.

For starters your energy will be drained. Without carbohydrates your body won't know what energy source to turn to for a few days so you may experience feelings of weakness while you train or until your body becomes adapted at using fat. While this isn't a bad thing you must understand that you have to change your training intensity. There's no way that you can keep training with super high volume while you use one of these diets.

The next thing that you have to understand about using a ketogenic diet for weight loss or bodybuilding is that you need to eat more protein then normal. Since you don't have carbs, and carbs are protein sparing, you need to consume more protein so you don't lose muscle tissue. So make sure that you are eating at least 6 meals per day with a servings of protein coming every meal.

Then you have to make sure that you are getting enough fiber. Look to consume fiber from various sources such as green vegetables and fiber powder or pills like physillum husk. Now you need to add some healthily nutritional supplements since you want to make sure that you do your best to burn fat on these keto diets for weight loss and bodybuilding. First, make sure you consume healthy fats like omega-3 fish oils, cla, and gla. These fats will help to burn more bodyfat. Then you want to purchase a good branch chain amino acid powder as bcaa's help to retain muscle mass and prevent muscle breakdown.

So in conclusion, a ketogenic diet may be the best for weight loss or bodybuilding but you need to make sure you are eating enough and taking in the right nutrients or you'll lose too much muscle mass.

Tuesday, June 09, 2009

How To Get Bigger Arms

I was recently asked by someone how they could get bigger arms. I had the individual email me a few pictures and low and behold there was almost nothing to him. I mean the guy didn’t weight more then about 175 pounds yet he was concerned why his arms wouldn’t grow. Honestly, this is a pretty common issue that I see with people of all ages, men and women. Here’s how you can build bigger arms.

First, you need to eat more food. People have this mythical idea that they can just sit there and train their arms for day and they’ll grow but the fact of the matter is that your arms will be just like the rest of your body if you don’t supply it with ample food. It’ll be small. Now I’m not suggesting that someone get fat just to build bigger arms. What I am saying is that you need to eat food when you train your arms if you want them to grow. There’s no way around it.

Another issue that I see in most people is that they end up wasting all of their time on these crazy arms routines that have them doing twenty sets or so. All that does is overtrain the muscles plus it causes you to need even more calories for growth and we know that most people don’t eat enough to begin with. The vicious cycle persists.

Next we have to look at exercise selection. I mean it’s absolutely crazy that we still have people doing concentration curls and other silly movement in hopes that they will get bigger arms. We need to be focusing on movement that will help us lift the heaviest amount of weight possible if we’re ever going to build a set of dream biceps and triceps. Compound movements like bicep curls and dips are a fantastic way to build bigger arms yet they are often replaced with various wacky movements. So if you really must do those movement make sure you do them after you’ve done the big movement.

Lastly, people are using super high reps. Don’t get me wrong, super high reps are great for a little while but like everything else that you do in the gym, your body will adapt to that. When that happens your arms will cease to grow. So make sure that you hammer your arms with more sets and lower reps if you really want to build bigger arms as soon as possible.

Lower Ab Workout- The Best Ways To Get Lower Abs

Lower ab
workout programs are the hottest topic now since everyone wants to see their lower ab muscle usually for the first time in their life. Truth is, most people never do enough to actually see their lower abs. You see endless crunches and other stomach movement don’t target that area to the point that you’ll actually see results. If anything, they might hinder what you’re trying to do. Here’s what you need to do.

First off, you have to focus on exercises that specifically target your lower abdomen. What exercises are those? Reverse crunches and leg lifts work amazingly well for really target the lower portion of your abs and helping to define that area. What you’ll notice about these exercises, however, is that they are bodyweight exercises. Most people think that they need to use weights to really hit their lower stomach but that’s not true. When you use heavy weight you end up making other back muscles to more of the work for you and you don’t want that when you want to target your lower abs.

Now once you’re working with the right movement you need to look at your rep ranges. Should you do super high reps like 15-20 or low reps like 4-6. What’s best for your lower ab workout? Well the answer lies in the middle and it’s both sets and reps. Why? Well for starters you want to make sure that you work with both rep ranges to get the visual definition in your lower abs that most people will never have. Secondly, these set and rep ranges will help you to train your abs more frequently,which is always a big deal. You must train your stomach to see results.

Lastly, we want to focus on the diet. Since most lower stomach fat is a direct result of stress we want to focus on eating a lower carbohydrate diet but consuming quality carbohydrates around our workouts and with breakfast. Focus on yams, oatmeal and brown rice. Second we have to make sure that we are taking in cortisol reducing supplements like omega-3 fish oil, glycine, zinc, magnesium, CLA and GLA. All these nutrition supplement help to radically reduce stress and help us to define our lower abs. Protein is another supplement that we must have in our diet. Protein not only helps us build muscle but it will satiate us as well. More protein, less carbs, more healthy fat and the right exercises will help us see our lower ab muscles.

Thursday, June 04, 2009

The Dangers Of Teflon Pans


How dangerous are Teflon pans
? I get asked this question quite often so I decided that it needed to be addressed right now. First off people have been using Teflon pans for the longest time possible. Just now we’re hearing about just how Teflon pans are danger and that we need to stay away from them. Well what do we know for sure? The only real thing that we know is that once these pans are heated we immediately have to deal with the dangerous chemicals that come from these pans.

Think about this for a second. You’re cooking food in these teflon pans. All of the food that we consume is cook and therefore coated in all of these harmful chemicals. So now we ingest chemicals like fluoride that go into our system and turn into fat soluble chemicals. Why is this important? When we’re trying to lose stomach fat our body attempts to break down all of the chemicals out of our fat cells. Well these fat soluble cells can’t be broken down. So we’re left wondering why we can’t lose body fat. It isn’t because we have parasites or things like that. It’s because of all of these harmful chemicals.

Also all of our natural hormones are going to be affected including insulin. The whole point of a fat loss diet is to minimize rapid spikes in insulin.The problem is that once these chemicals come into our body we no longer are able to control our hormones through the normal diet and training methods. In addition, our brain neurotransmitter balance is off. This results in increased cravings and feeling of depression. So we’re less likely to go to the gym and workout hard and we’re more likely to cheat on our diet.

So what are a few ways that we can get rid of these chemicals if we have them in our body? First off, we should choose to eat more organic foods. We want to limit any new chemicals from entering our body. Second, we need to make sure that we heavily increase our ingestion of omega-3 fish oils. Why? Well omega-3 fish oils help to improve the hormonal balances in our body as well as detoxify our body on a regular basis. The best thing that we can do to avoid the dangers of teflon pans though is to not use them. Go out and grab some non-stick pans.

Tuesday, June 02, 2009

How To Make It Look Like You Have A Six Pack

Most everyone wants a set of six pack abs but no one wants to put in the work in their diet and training programs to get that result. So here’s how to make it look like you have a six pack without actually having one. While I know this sounds weird but there’s actually a way to do it. That way is through hard work. I’m sorry if you feel disappointed but there’s nothing that you can do and there’s no product that anyone can sell to make you have a six pack without you putting in the work.

So if you want to know how to make it look like you have a six pack without actually having one that’s really easy. Just having a smaller stomach then you do now will lead to more people looking at you. Also, you need to understand that the general public has a different idea of what a six pack is then hardcore bodybuilders. So the first step is to understand that you need to do some type of abdominal training. It doesn’t matter if it’s crunches or isometric work like planks, just start doing some high rep and low rep ab training. Why do I suggest high rep and low rep training for someone trying to make it look like they have a six pack? Simply put, both rep ranges work the abs through various different mechanisms. Use both rep ranges.

Now a diet is a big part of any type of ab training or fat loss program. While I can go very deep into this topic, if you want to make it look like you have a six pack without having one then you need to eat less carbohydrates then you normally do. While carbs aren’t the enemy and you can certainly get fantastic results while eating them, you’ll lose water weight fast if you drop the carbs out of your diet. This is important because it gives you the immediate look of having a flat stomach.

So while I can’t tell you that this will work 100% of the time for everyone, it will work for most people. If you want a six pack you must understand that you have to lose some stomach fat. You don’t need to have a six pack to look like it. You just have to have a smaller stomach then you presently do.