4 Harmful Muscle-Building Myths Uncovered

If you’re serious about making a solid commitment to a muscle-building program, you need to be very careful of who you take advice from. Bodybuilding and fitness is literally a multi-billion dollar industry with new websites popping up every single day. Many of the so-called “experts” out there really don’t have a clue of what they’re talking about and are only motivated by pushing expensive pills, powders and “miracle programs” on you that you don’t really need. If you don’t watch your step you may end up falling for some fatal muscle-building pitfalls that will literally destroy your gains and prevent you from ever achieving the impressive, muscular physique you desire. In this article I’m going to expose 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve.

[Read more...]

Read more →

All the diet rules you need...

In trying out all kinds of diet and exercise plans over the last few years, I’ve come to the very shocking revelation: they’re all based on the same set of general principles.

We get bound up in leptin vs. insulin, cheat days vs. fast days, supplements vs. real food, calories vs. movement, and we lose sight of the real core of the process: eat well, move every day, and try to stay positive.

I’m no Mr. Universe by any stretch, but I’m not obese and have no heart condition (that I know of). I like food, yes, but there’s a limit to how much crap I can and will eat, and I think it’s important for everyone to know their limits in this regard. I haven’t been drunk in almost fifteen years, and it still shocks me how many people think that’s strange. It’s a decision I’ve made. I don’t preach abstinence from alcohol by any means...although by the same token not being drunk makes some parties a bit more annoying, when it’s clear the objective of everyone else is to be as excessive as possible.

Soapbox aside, I also know what damage alcohol does to you, so I elect to avoid it in those quantities. That should be a good enough reason, and at 37 years old I think I can just flat out say, “no, I choose not to drink,” and have that respected at face value.

Anyway, my point is that healthy living is not difficult and it doesn’t require a lot of sacrifice.

“But Steve,” I can hear you whining, “I’m [insert ethnicity here]! You can’t really expect me to live without [insert flower-based and/or gravy- and/or sugar-laden ethnic dish here]!”

Yeah, I do. Because chances are the only reason that food is so endemic to your ethnicity is that at some point your ancestors were impoverished and bulking up on white flour was the only way to stave off hunger. And now that we know that a cup of spaghetti has the same nutrient profile as a can of Coke, maybe it’s time to recognize it for what it is.

Am I saying stop eating spaghetti or perogies? No. I love them too. I’m saying stop serving pasta as a meal on its own, and observe a little common sense.

And yes, you can live without it. You’re human. I’ve gone a year without eating pasta, and so far the only adverse effect has been losing weight. So...your choice.

OK, here are the rules to live by, based on a culmination of pretty well everything there is to read online and off that’s become available in the last 20 years:

1. If it’s white, or was white, or could become white, don’t eat it. The exceptions are cauliflower and eggs. I personally also exclude milk from this list, but still substitute almond milk in my coffee.
2. If you must eat grains, do it in the morning when your cells need (and are primed to use) the fuel.
3. Eat meat and vegetables.
4. If a thing has more than three ingredients on the label that you can’t buy elsewhere in the store, don’t eat it. You won’t be able to break it apart. For example, if you see a sauce that’s made up of twelve ingredients, and one of those ingredients is guar gum, don’t eat it. If there’s no aisle in the store that shelves “guar gum,” why would you eat it?
5. Break a sweat every day. Preferably while lifting something. Preferably something other than yourself. Walking doesn’t count -- you should be doing that anyway.

That’s it. Five rules: Avoid sugar and starch; eat grains in the morning, tapering off by lunch; focus on vegetables and protein; don’t eat overly processed foods; get off your ass. Even if you just start with this, chances are you’ll find you have more energy and might even start to see some pounds dropping off. Don’t worry about calories. Don’t worry about which exercise is best for whatever. Pick up some dumbbells and put down the Ding Dongs. It will work.

Read more →

A Simple Body Fat Calculator

Here's a simple body fat calculator for estimating body fat for men (the one for women is a bit more complicated). The formula, which we got from Gastelu & Hatfield's Dynamic Nutrition for Maximum Performance, is as follows:

Take your morning waist measurement in inches (around the love handles, at the level of the navel).
Take your morning weight in pounds.
Calculate: (Total Body Weight x 1.082) + 94.420 = Weight Factor
Calculate: (Waist Measurement x 4.150) = Waist Factor
Weight Factor - Waist Factor = Lean Body Mass in Pounds
Total Body Weight - Lean Body Mass = Body Fat in Pounds
(Body Fat x 100) / Total Body Weight = Body Fat Percentage (BF%)
100 - BF% = Lean Body Mass Percentage

If you'd like to do a spreadsheet version we have one version set up especially for our Shape Up For Summer Contest, which you can download HERE. If you want to build your own, just set it up like this...[read more]

Read more →

The Shape Up for Spring Pre-Cycle

SHAPE UP FOR SUMMER CONTEST 2012

see contest rules

The Shape Up for Spring Pre-Cycle (two weeks)

If you're new to exercise, obviously my first piece of advice is to check with your doctor and make sure everything is running the way it should. It's not worth injury to get a beach body, and you may just be in shape to do some light walking to start out.

For a lot of us, getting into competition mode means breaking the habits of the last few months. Winter is brutal for many of us, especially in the north where it's often preferable to hang out inside and cozy up with a nice cup of hot chocolate. The net result, sadly, is a few months of general laziness, interspersed with a series of holidays (starting with Thanksgiving, we also have to roll through Hallowe'en, American Thanksgiving, Hannukah, Christmas, New Year's Eve, Superbowl Sunday, and in my house my kid's birthday) that seem custom made to stuff us full of everything we DON'T need to be eating (and drinking).

This is often the reason those promisory New Year's resolutions go unfulfilled. There's just too much temptation around, and if you're already in the habit of falling off the wagon, your food addictions won't be tamed so easily. This is why, instead of targetting the New Year for our contest we've decided to target the launch of beach season. Four months is lots of time to cut back on the inches, and there aren't any significant holidays between the beginning of March and the end of June.

The best part is, you'll be in good enough shape that the likely barbecue and beer you'll be gorging on for Canada Day or Independence Day won't do a lot of damage. One day of free-for-all binging won't offset four solid months of awesomeness.

You're welcome to use absolutely any strategy you like. For myself, I plan on doing a strict set of graduated exercise routines designed to kickstart my metabolism. For those of you who are new to exercise, or (like me) just getting started up again after a long winter of "assal horizontology," my plan is super simple...[read more]

Read more →

How sad is this?

I'm not one to judge people. At least, that's what I like to tell myself. We all like to believe we're non-judgmental because at some point in our lives we were convinced that this was the way to relate to one another fairly.

That said, I don't like to point out faults in other people's appearances because I'm not exactly Mr. Universe myself. Yeah, I have the soft midsection and the crooked nose. I get that, and it's fine, because I have other things going on that give me the confidence to not really care that much about "imperfections" I consider to be pretty minor.

But when a guy comes along who goes to the extremes the guy in this video goes to, I have to wonder. Now, I'm not judging his quality on the weirdly cartoonish way he looks. Clearly he thinks he looks great, and that's fine. It's the motivation behind this much surgery that's cause for concern. I consider plastic surgery reconstructive surgery -- useful for disfiguring accidents, but it can be disfiguring when applied to a healthy body.

In this case, I think it shows a serious issue with self-image to begin with. But it also demonstrates an unusual set of shortcuts that are, frankly, dishonest. Pec implants? Bicep implants? Abdominal etching? These are procedures designed to take the "work" out of "work out," and they're cheats.

One thing I know about shortcuts: they never solve the problem. In the end, it's going to take a lot more work to maintain than a set of crunches, push ups, and dumbbell curls. And because it's done cosmetically, it's only a veneer. With the results, though, he has no incentive to actually exercise. And that may be the most dangerous and tragic result of this whole story.

My opinion: don't do this.

Read more →

SHAPE UP FOR SUMMER CONTEST 2012

Three Month "Muscle Up" Beach Challenge

Alright gentlemen, here's new contest.

Can you beef up in time for beach season?

Our Editor-in-Chief, Steve Baric, says "YES!" In fact, he's so confident he can pack on the beef and trim his body fat that he's making a bet: starting March 26, 2012, he's going to lose more body fat and gain more muscle mass than any of you.

What's more, he's even going to take you step-by-step through his process, and show you how he's doing it. Even if the heaviest thing you've ever lifted is a quart of Ben & Jerry's Schweddy Balls ice cream, you'll get the raw play-by-play of how this transformation is going to happen.

Here's the game: March 26 is the starting date. No ifs, ands, or buts. No waiting for a Monday. No waiting for the first of the next month. No waiting for a special invitation. No waiting until you end up in the hospital.

This will be followed by a solid THREE MONTHS of killer workouts, easy (and delicious) diet changes, and a lot of fun. June 30 will be the cut-off date for the contest, with the votes coming in on July 1-2. We'll announce the winners on July 4.

There is a catch though: you have to beat Steve's numbers. And he's going all-out, so you probably won't be able to come close. But on the off chance that you do, he's willing to put up some cool prizes from Prograde Nutrition. Here they are:

First place (most overall improvement = biggest shift in body fat percentage): 1 "Ultimate Workout Package" from Prograde Nutrition (includes 2 bottles of Prograde Workout, 1 bottle of VGF 25+ multivitamin, 1 bottle of EFA Icon, and 1 bottle of Prograde Longevity anti-oxidant supplement. Retail value: $139.95)

Second place: 1 "Total Wellness Package" from Prograde Nutrition (includes one bottle each of VGF 25+ multivitamin, EFA Icon, and Longevity anti-oxidant supplement. Retail value: $84.95)

Third Place: 1 "Fitness Package" from Prograde Nutrition (includes one bottle each of Prograde Protein and Prograde Workout. Retail value: $64.95)

Best over-30 score: One-month supply of Prograde K20 natural testosterone booster (Retail value: $74.95)

Here's how you enter:

TO ENTER:

1. Take a shirtless front and side photo. These are your "before" pics.
2. Before 11:59p.m. Pacific Standard Time on March 26 (that's the day of our next issue), send us an email containing your name, address, and age, along with your photos, to contests@themansphere.com, subject line, "My Contest Entry." This will be your registration.
3. Download our tracking spreadsheet HERE (or visit http://themansphere.com/a-simple-body-fat-calculator/ and find the link in the article). This sheet contains all the detailed contest rules and your final submission entry form.
4. Work like a dog until July 1, tracking your measurements every week. At the end of the contest, submit a set of "after" pictures, along with your saved spreadsheet, via email. This will be your official entry.

That's it! How you lose the poundage is up to you, but you have to keep track of your numbers every week, and we need those photographs.

You have to be 18 or over, and live in Canada or the U.S. to participate in the contest. Of course, you can join in the fun anywhere in the world just so you have the support of your fellow fat burners. We just can't ship prizes overseas just yet.

For a full set of contest rules, download the free body fat tracking spreadsheet. No email or purchase required.

Contestants are free to use any diet and/or fitness system they choose. We are not responsible for any injuries resulting from poor nutrition or exercise, or any activity related to participating in this contest. It's fun...let's keep it that way. PLEASE CONSULT A PHYSICIAN BEFORE BEGINNING THIS, OR ANY OTHER, EXERCISE AND NUTRITIONAL PROGRAM, and STAY IN CONTACT WITH THEM THROUGHOUT, being sure to report any discomfort or injury, loss of sleep, or change in body function. This contest is meant to encourage a healthier lifestyle, and a bottle of protein powder is not worth risking permanent injury or a heart attack. Be smart.

Read more →

TACFIT: Back in the Game

"What allows me to train 3x/day at 40 years old as intensely as I do isn't a secret formula. It's very simple. But it ain't easy. I strive every day to become the father my children deserve, the husband my wife deserves, the coach my students deserve, the athlete my teammates deserve, the servant my country deserves, and the disciple that God deserves. I continually fail. But I will never, ever give up." 

- Coach Sonnon (founder of TACFIT Commando)

Well, no more excuses. It's time to get back in the game.

As I wrote previously, I had a few more than significant interruptions in trying to get keyed up for TACFIT Mission 2. Rather than wrestle my way through with half-assed effort, I decided to just cut my loss and start over on August 1st.

I like starting on the first of something...Monday, first of the month, etc. Just something weirdly compulsive that I do.

Anyway, where I left off (July 5) I recorded the following stats:

Waist: 38
Weight: 200
BF%: 23.44%

In today's measurement, I can see where the intervening month of just general yard work has got me:

Waist: 39
Weight: 205
BF%: 24.69%

Time to get back on the wagon. I've done the first two No- and Low-Intensity objectives, and the first Moderate-Intensity one. I eased myself back in with only half sets, because I was doing them very slowly to get the movements right. The exercises are pretty complicated, but I can still hold my own. We'll see how that goes today with the High-Intensity workout.

Read more →

TACFIT Commando Recruit Mission 1 Post-mortem

Well, yesterday I completed the first 28-day Mission of the Recruit level of TACFIT Commando. I have to say that on the whole I'm quite impressed.

I've got quite a bit more definition in my shoulders, chest, and legs. I did add ab and biceps exercises to the system, so I'm sure those have helped a bit. But you do really see the difference in the shoulders and chest. The lats seem to get their share as well.

But what gets measured gets managed, they say. For this cycle I only took a morning waist measurement (no weight). The results are what they are:

Day 1: 40.5 inches.
Day 28: 38 inches.

So, that's a reduction of 2.5 inches. Not the fastest result for a month, but the most consistent result I've seen so far.

To manage the next mission, I will be tracking weight as well, so Day 29's measurements are:

Waist: 38
Weight: 200
Body Fat: 23.44%

For this last one, there's a simple formula for estimating body fat for men (the one for women is a bit more complicated). The formula, which I got from Gastelu & Hatfield's Dynamic Nutrition for Maximum Performance, is as follows:

Take your morning waist measurement in inches (around the love handles, at the level of the navel).
Take your morning weight in pounds.
Calculate: (Total Body Weight x 1.082) + 94.420 = Weight Factor
Calculate: (Waist Measurement x 4.150) = Waist Factor
Weight Factor - Waist Factor = Lean Body Mass in Pounds
Total Body Weight - Lean Body Mass = Body Fat in Pounds
(Body Fat x 100) / Total Body Weight = Body Fat Percentage (BF%)
100 - BF% = Lean Body Mass Percentage

We're working on a calculator for the sidebar here so you don't have to do that much. However, if you'd like to do a spreadsheet version (I'll put one up later I'm sure), just set it up like this:

Column A:
Waist
Weight
Waist Factor
Weight Factor
LBM
Body Fat (lbs)
BF%
LBM%

Column B:
blank [input your waist measurement]
blank [input your weight]
=B1*4.15
=(B2*1.082)+94.42
=B4-B3
=B2-B5
=(B6*100)/B2
=100-B7

I know from using this and the Tanita scale at the gym that this method is accurate within about 4%. That's a big sweep, so if you're competitive you may want to be more accurate. For me, I need to track progress, so I can use a less accurate measure and a mirror to see if I'm getting there.

So there you have it. Only two more 28-day cycles to go at this level and I can take four days off. It's a long road, but it's working for me.

I have my reasons and my goals. How about you?

Read more →

Fitness: More on the Four Basic Movements

If you're new to strength training, you might find yourself overwhelmed with the number of routines and the sheer volumes of advice out there. Sets. Supersets. Intervals. Circuits. Split Routines. Compound Sets. Body Weight. Free Weights. Machines. Bands.

It's a lot to think about.

So, here's the very first rule you must keep in mind at all times:

EVERY TYPE OF STRENGTH TRAINING IS EFFECTIVE

Yup. It's true. They all do the same thing, but they do it in different ways. Part of the problem is that some conditioning gurus believe one way is better than another. It then becomes the fault of the exerciser if their routine plateaus and stops progressing.

In reality, the main reason you would need to know about all these different types of strength training it's so you can break through plateaus. The best fitness experts will tell you, you don't need to focus on just one type of training. In fact, to gain the most benefit it's actually worthwhile switching up between systems.

But where do you begin?

Here's rule number two:

THERE ARE ONLY FOUR MOVEMENTS IN STRENGTH TRAINING

I know, I know. This sounds like a complete departure from everything you've ever heard about training, right?

Well, the simple reality is that every workout movement consists of some variation of these four basic principles of structure and movement:

1. Pushing away from your body.
2. Pulling towards your body.
3. Bending your knees.
4. Bending at the waist.

To put this in a frame of reference for typical movements from a workout, these would be:

1. Push Up
2. Pull Up
3. Squat
4. Crunch

Now, if you don't believe that an entire workout can be based on just these four movements, give some consideration to the variations:

1. Push Up: Involves pushing away, using your triceps, deltoids, frontal lats and pectoral muscles. This same sequence of activation can be triggered in any form of Bench Press, including Dumbbell Presses. It also appears slightly modified in any kind of Shoulder or Military Press. Dips further refine the movement, specific to lats and triceps. Triceps movements like Pull Downs, Overhead Extensions and Skull Crushers are isolated arm variations that accomplish the same movement (that is, straightening the arm).

2. Pull Up: Your basic Pull Up in an underhand grip is the reverse action on the upper arms, using the biceps to draw weight into the torso. This action also engages the rear deltoids and lats. Switching to an overhand grip (Chin Up) places more emphasis on the upper back. Both then become variations of a rowing movement, which can be done with a rowing apparatus or in a bodyweight row. Biceps Curls target the biceps through this movement.

3. Squat: A properly executed Squat is not merely a sitting movement for the quads. It engages the quads, of course, but requires also that the glutes become engaged for a sort of cantilever balance. This, in turn, engages the hamstrings and the lower back in reversing the movement. To this effect, Hamstring Curls are a function of bending the knees, while Leg Extensions are a function of straightening the knees. Kick Backs are the same multi-point action as a Squat, but excuted from a crawling position. Lunges are Squats that isolate one leg at a time.

4. Crunches: The Crunch is simply bending forward at the waist to apply resistance to the rectus abdominis. Sit Ups do this. Leg Lifts do this. Hanging Leg Lifts do this. With minor adjustments, the obliques can become engaged (although they do engage to a certain extent in bracing against Pull Ups, and in stabilizing Push Ups).

For beginners, this information is crucial because these bodyweight movements alone can set you up for a baseline of strength that can get you ready for more challenging workouts. For more experienced trainers, having this trimmed down version of all those complicated workout strategies actually makes a lot of sense as well. If you have to miss a full workout, you can still throw a set together that works everything in just four movements. It might not be as intense or as isolated, but it will work.

The very beginning stages might be uncomfortable for some beginners, so here's a sample workout to get you started. Do this as a circuit (one exercise after another), and do the circuit three times through. Rest 60-90 seconds between circuits.

• 10 Push Ups (if these are hard, do the version with your knees on the ground until you can manage them)
• 10 Pull Ups (if these are too hard...and they likely will be for a while...train your back by doing chair dips instead; then train your biceps to do some curls using anything heavy [dumbbell, bag of sugar, cat, whatever])
• 10 Prisoner Squats
• 10 Crunches

Do this routine every other day, or Monday, Wednesday and Friday. This will give you a good baseline of conditioning. If you can do 10 of each for three full circuits as prescribed, try increasing the reps or decreasing the time it takes you to do them in order to increase the intensity and boost your metabolism. Once this whole thing becomes easy, you're ready to tackle just about any resistance training program you, or your trainer, can put together.

Read more →

Why Lean Beef?

There's some confusion about this whole lean vs. regular meat, so I thought I'd just take a second to clear something up.

First, the problem. The problem is, we're told over and over again that we need quality sources of protein. To this end, body building experts agree that meat is a necessary part of the diet. No matter what vegetarian sources have to say about veggie proteins, they just don't cut it for muscle building (they do make a good supplemental choice, however).

But then we're told to eat lean meats, like chicken and fish. Why? Isn't it true we're not supposed to be afraid of eating fat anymore?

Yes, that's basically true. We need fats in order to function properly and to keep the metabolism primed for burning fat. However, we should take steps to avoid trans fats and saturated fats, as these are not helpful to us in any way (in fact, they're quite dangerous over time). So why the emphasis on lean meat?

Basically it boils down like this: chicken and fish are excellent sources of protein, it's true. And both are essential sources of Omega 3-6-9 fatty acids (all three are necessary for good health, not just the Omega 3's). The last century of low-fat eating has caused a deficiency of these essential fatty acids in our diet, and they can only be replaced with proper nutrition. It turns out fish and chicken have these fats, so I don't often suggest people go with the super lean chicken breast all the time. Other cuts have fat value that is really important to your overall health.

However, beef provides something these other sources don't: iron. Iron is necessary for optimal health, especially if you're building muscle. Unfortunately, tasty beef is usually pretty fatty. That wouldn't normally be a problem, except that in fatty beef, the fat is a storage shed for all the hormones and antibiotics the steer is injected with. The hormones are especially problematic, because in order to create that lovely marbled texture that makes it so tender the animal is injected with estrogen.

Estrogen. Like, as in, the stuff that makes boobs. Estrogen in meat is a growing health concern across the board of course, but for men in particular it raises issues like man boobs, prostate cancer, and lowered testosterone levels. When you lower testosterone you lose muscle building power. And when that happens the whole house of cards comes down. THIS is the reason lean cuts of beef are recommended.

I try to hit two meals per week with beef.

Now, to be fair, if you go looking for organic, grass-fed beef, you can forgo the warning. Those steers are not injected with anything, and the grass feeding actually keeps them healthier. It also produces a more nutrient-dense cut of meat. However, the meat will also be a bit tougher.

Dealing with this last problem is simple:

For a roast, cook it at a low temperature for two or more hours, making sure to keep adding water. When it's done, the meat should practically fall apart for you anyway. You can also stew it in a slow-cooker, which will have the added benefit of producing a nice stock for you to use later.

For a steak, make sure to bring the meat up to room temperature. Cook it hot and fast. Rare beef (which most chefs will tell you is the goal for a nice tender steak) should have an internal temperature of 140 degrees.  Medium will be about 160, and well-done 170 (with lean meat, this would be the shoe leather stage). The reason for bringing it to room temperature first is because if you come right out of the fridge with it, the internal temperature will be much lower for a lot longer, forcing you over-cook the meat.

And for a quick tip: Shave about five to ten degrees off the above numbers. Remove the meat from the skillet or grill, and let it rest, covered on a plate, for about 10-15 minutes. The meat will continue to heat up, but it will tenderize as it rests, making a much more succulent slab of cow.

So, chicken and fish: whatever. Beef, lean cuts. Clear enough?

Read more →

Adding Mass Action to TACFIT

Some readers may know that I started into TACFIT Commando a little while back (actually, at writing it's exactly thirteen days ago). I've had a few personal requests to explain this program in a bit more detail, which I'm going to do shortly.

This week, I've decided to step above and beyond the TACFIT protocols to increase a bit of mass action. There are some areas where the program itself doesn't quite feel like it's building the way it could. Don't get me wrong. There are plenty of places where TACFIT kicks the hell out of muscles I never use. But let's start with the program outline first.

The whole system works on three levels: Recruit, Grunt and Commando. I'm at the Recruit level, which is the starting point. Nobody should start any higher than this, because there are quite a few coordination exercises that need to be taken incrementally in order to execute them correctly. Each level consists of 84 days of training (21 four-day cycles). You have a four-day cycle to relax after the first level before moving on to the next. 84 days is about three months, so you have a nine-month commitment to see this system through to the end.

Without getting into the background of the system, TACFIT is, first and foremost, tactical fitness. This means it has to meet the requirements of producing exceptional conditioning, high levels of mobility and excellent flexibility. It also has to be compact (i.e., not taking up more than a body length in any direction) and portable (i.e., not using any equipment). It is, for all intents and purposes, a bodyweight strength and conditioning routine.

TACFIT's "intensity wave" strategy provides the user with a four-day cycle of intensity. On Day One, the movements are basically mobility and flexibility exercises with no intensity. On Day Two, the same exercises are stepped up to provide something of a low-intensity calisthenic performance. On Day Three, a warm up of six exercises is followed by the "real" workout, and concluded with another set of six cool-down exercises for stretching out the muscles. Here, the core workout objective is "moderate" intensity, meaning harder conditioning and strengthening, but with a focus on perfecting the movements. The fourth day uses the same order as Day Three, but at a high intensity.

On days three and four, the core workout itself is comprised of six exercises. Each exercise consists of eight sets of twenty seconds each, with a rest period of ten seconds between sets. The goal is to get as many reps as possible within those twenty seconds (at the prescribed rate of intensity, of course). There's a one-minute break between exercises.

This sucker is fast, and it's full-body. I have to say, on the high-intensity days I've never felt so totally burned out from an exercise sequence...even to the point that I'm unable to execute Push Ups during the circuit! But the real beauty is this: after the moderate and high-intensity days, there are two days of active recovery, where you don't get to stop moving. The muscles and joints are still put through their paces and kept mobile so the body doesn't seize up in a flex the way traditional strength training programs often do. And in truth, once the first couple of high intensity days were done, the adaptation is noticeable...no day-after pain, and what is there gets worked out and melted off in the next day's no-intensity work. Beautifully planned.

Now, what I've noticed is that there is a lot of leg, shoulder, back and triceps work in this routine. That's great, and it really does make a difference in the overall burn (we very often concentrate only on the "front view muscles" like biceps, pecs and abs). But having said that, I also do need some work on the biceps and abs, and I wouldn't mind a bit more work in trying to manage those pesky Pull Ups.

*Tip: If you're like me and have that great combination of loose rotators and a sore back, Pull Ups can be tough to do. Get a door-mounted pull up bar and leave it up. When you walk by, fire off one to three reps. They will get easier over time, so you'll soon be able to do full sets.


To deal with this, I'm throwing in a bit of extra work, using similar protocols but mixing up the timing. So, while the TACFIT training goes in a four-day cycle, I'll be doing this routine on a Mon-Wed-Fri cycle to build additional strength and metabolic spikes into the process:

• Arms: Dumbbell Curls (8 sets of 20 seconds each: targeting 10 reps/set)
• Legs: Squats (with dumbbells) (8 sets of 20 seconds each: targeting 8 reps/set)
• Back/Arms: Pull Ups/Chin Ups (8 sets of 20 seconds each, alternating between exercises; as many as you can do)
• Abs: Crunches (8 sets of 20 seconds each: targeting 10 reps/set)

Slipping this little routine into the process actually serves two purposes. On the surface, it does provide a bit of extra targeting strength training for areas that aren't fully covered in the TACFIT Commando progam. But it also throws in some extra calorie burning activity while increasing muscle mass and core training that are outside the program itself. I've started off light with just 10 lb. dumbbells. You can gauge how much weight you should be using based on the first few sets of dumbbell curls. If you can't make it to 10 after the first two sets, you're probably using too much weight. It should be difficult, but not impossible.

Yes, there is a bit of overtraining here, but what we're going for is an adaptive response. Sometimes, that needs a bit of a kick to get started (and some recovery supplementation, like a good post-workout shake). Once the muscle building kicks in, the fat burning furnace heats up as well. I'll keep you posted as I go and let you know how that's working for me.

There's also an eating plan in the system, which I should probably start on sooner rather than later!

Read more →

Because you asked...

Apparently I have a few fitness buffs on my Facebook friends list, because I got half a dozen messages yesterday after posting a status update about Prograde's new "Fusion" sports drink mix. The biggest question was about my comment that Prograde uses "the highest quality ingredients, shunning the toxic fillers most store-shelf companies like to use."

What ingredients? And what's left out?

Well, for the sake of interest I took a peek at a couple of other labels online, just to see what was going on. Probably the most popular commercial brand out there is IsoFlex. I'll grant that as a nutrient profile, IsoFlex is pretty good. Each 30g serving delivers 27g of protein in 111 calories. What I can't figure out is their Carbohydrates. The label says 0.5g of carbs, but lists 0.5g sugar and 0.3g fibre (uh...that's 0.8g carbs, by my math). They also give other nutrients (Vitamin C, Calcium, and Iron) as percentage of "daily intake." This is a deceptive number, because there are so many variants of "daily intake" there's literally no way of knowing what the value actually is.

If you don't know, it's because there's a Daily Value, Recommended Daily Intake, Recommended Daily Allowance, and Optimal Daily Intake as baselines for different levels of nutrition and fitness.

Anyway, here's what's in IsoFlex:
Whey Protein Isolate Complex [Whey Protein Isolate, WPI97 (Hydrolyzed Whey Protein Isolate), Alpha-Lactalbumin-Rich Whey Peptides, Synermune(TM) Colostrum], NOS Complex [Hyrdolyzed Vegetable Protein, Folic Acid, NAC], Glutamine Complex [Glutamine Peptides], IS Complex [Alpha Lipoic Acid, d-Pinitol, 4-Hydroxyisoleucine], real orange pieces, natural and artificial flavour, lactoferrin, acesulfame-potassium, sucralose, guar gum.

So, on the surface there's a lot of science-y sounding stuff in there. Basically, it's protein complexes enhanced with flavour (including artificial flavours) and sweeteners (neither is good for you...acesulfame-potassium is a known carcinogen, and sucralose, made from sugar and chlorine, has shown clinical relationships to shrunken thymus glands in rats). There's evidence, apart from these findings, that artificial sweeteners actually increase the risk of diabetes by "tricking" the body into thinking it's getting something sweet. Insulin is released, but it has nothing to bind (i.e. sugar). I'd argue the sweeteners are the most noxious of the ingredients on this list.

The fibre content likely comes from the guar gum, a plant-derived thickening agent. The most common reaction to guar gum is diahrrea and gas, but only because it is a dietary fibre. It doesn't appear to have any toxic side effects. Don't know if I'd say the same for "Hydrolyzed Vegetable Protein" or "NAC" (what is that anyway?).

On to Prograde Protein (vanilla, for this note).

Each serving is 32g, delivering 24g of protein in 120 calories. It contains 2g of carbs, listed as 1g sugars and 1g "other," which means fibre and starch. It also lists actual amounts of other nutrients (you can read the label on the website).

Here's the ingredients list:
Whey protein isolate, whey protein concentrate, natural flavours, Aminogen(R) (maltodextrin and protease enzymes derived from Aspergillus niger and Aspergillus oryzae), rebaudioside A stevia extract, soy lecithin and salt.

Kind of a shorter list, eh? The maltodextrin and protease are enzymes necessary in the breakdown of protein. The nutrient profile also lists lactase, which is an enzyme used for breaking down lactose, the sugar in milk. Since whey is a protein derived from milk processing, both are valuable in improving the digestion and absorption of the product.

For what it's worth, the salt on the list provides 65mg of sodium.

The sweetener is stevia, a plant-derived sweetener that so far has not shown any negative side effects. The one time an experiment on rats did show toxic effects, the rats were fed half their body weight in stevia leaves daily. No human would ever consume that much, and of course that much sugar would lead to shock as well. By contrast, replacing the average amount of sugar in a North American diet with stevia would require consuming only four leaves a day. I will admin that there hasn't been enought testing to say it's 100% safe, but even empirically there haven't been any reported side effects linked to this product. The fancy name, "rebaudioside A stevia extract" is just a name for the extract itself. The plant is also called "rebaudiana," and this extract is one of two glycosides (sweeteners) produced by the plant.

Replacing two teaspoons of sugar with one packet of stevia in my coffee each day has contributed dramatically to my own weight loss. It has no insulin response, and so far appears to leave no traces or chemical residue in the body. It's not metabolized as far as anyone can tell. But the benefits profile is starting to stack up.

Anyway, the only other questionable ingredient in here is lecithin. Because it's soy-based, some folks might get their dander up. But soy allergies are usually caused by the protein, not the fat (which is what lecithin is). Lecithin is an emulsifier, so it keeps the components of the powder from separating when mixed with water or milk (basically serving the same function as guar gum). It's also a liptropic factor, being high in choline. This actually assists with fat transport, although here it's not used in high enough quantities to be a supplement on its own.

So there you have it. Prograde Protein is composed of seven ingredients, mostly protein, vanilla and stevia, with a few enzymes tossed in for easier absorption. This is what I mean by high quality ingredients and nothing toxic. And, for what it's worth, anyone who's tried one of these shakes has agreed it's by far the best tasting protein supplement out there.

Any other questions?

Read more →

Vince Dishes on Killer Abs

Vince Delmonte just posted a great article on his blog about his fundamental rules for abs development.
It's a bit of a departure from textbook muscle lore. Common understanding holds that overtraining muscles is a bad thing. But as Vince rightly points out, those rules are meant for amateurs to avoid injury. For more elite athletes, a certain amount of overtraining is actually warranted.
He also points out that abs are postural muscles. As such, they're under almost constant use as it is. As a result, merely working them to capacity as you would your biceps won't produce any adaptive response. Certainly nothing visible at any rate.
To do this, you literally need to work them beyond capacity on a regular basis.
Bear in mind that Vince's "sport" is modelling. Looking good is the goal, so overtraining doesn't affect function. This sams overtraining principle is exactly how the cast of 300 got so cut up.
And of course, you need to get your body fat well below 10% (preferably below 5%), which is NOT easy for most people. Still, check out the points in the article to get a solid jump start on your ab routine. You don't need to work it so hard if you're just looking for general fitness, but if you need a little extra shred for summer (or competition), it's definitely worth checking out.

Read more →

Watch Your Portions

If you ever put any time into reading labels on food, you'll know that there's a lot of valuable information there when it comes to sorting out how that food fits with your nutritional plan. However, there are some very deceptive practices that I find a bit underhanded.

For example, most cereals list Carbohydrates, but under that heading they display only fibre and sugar. If the total fibre and sugar doesn't match the total grams of carbs, whatever is left over is starch. Your body treats starch the same as sugar. So add that number to the sugar grams to get a real perspective on how much sugar is in your cereal. It's often much higher than you thought.

There's a tradeoff, of course. But I use this guideline: if the total of sugar + starch is more than the total fibre, I don't buy it. There may be lower sugar, but if once you add the starch the number gets up there, it isn't worth the simple carbs just to get some fibre. Eat regular oatmeal instead.

Portioning is the biggest deception on food labels. Every food label is listed according to a serving size, but experience shows that almost nobody follows that serving size. For example, a popular "no fat" cooking spray is allowed to say it contains no fat at all. However, the serving size on which that is judged is "1/3 Second Spray."

Ever coated a pan with this stuff? Did it really take only a third of a second? No, probably more like 3 seconds. And in that 3-second serving, there's fat. Plenty of it...and not the healthy kind either.

Cereal is another great culprit for this. Most cereals will give you a serving size of anywhere from 1/2 a cup to 1 cup. A cup of cereal is not a lot. So, chances are you're getting a lot more sugar and starch than you thought you were.

Do this: pour yourself a bowl of your regular cereal (no milk yet). Next, pour some more cereal into a 1-cup measure. Then pour your bowl of cereal into a big measuring cup and see how much you normally eat. I'm betting it's a lot more. Multiply the nutritional profile on the label by that serving size, and see what you get.

Then go back to bacon and eggs.

Read more →

Getting Things Done: Accountability 101

It seems strange that an obvious goal like losing weight or taking the garbage out would need some sort of external encouragement. After all, the results of these things are clear: you lose weight, and you get the garbage taken out.

But from time to time, we all need a little push. We know we could swim if we walk off the end of the dock, but other than "swimming is fun," there doesn't seem to be any incentive to do it.

What's needed in cases where task-specific motivation is a challenge is some form of accountability. After all, you manage to drag yourself up and out of bed and off to the unpleasant challenge of your daily commute. Why? Because you have a job, and you're accountable for your presence (unless you're Timothy Ferriss, that is). Someone is keeping you honest, and there's a consequence if you don't do it.

I decided this week that I was going to get TACFIT Commando certified. It's a workout system...that's the core of it. Each of three levels of difficulty lasts three cycles of 28 days, for a total of 84 days per level. That's three months, which means the entire program runs to nine months.

Nine months is a long time to stick to anything. However, studies have proven that it takes five weeks for an activity to become a habit.

That's all well and good, but we all know that life can really get in the way of our best-laid plans. Still, this system requires half an hour a day. Can I move for half an hour a day? Yes I can. Will I? Well, that all depends...what's my motivation?

There are several motivations here. First and foremost is getting tactically fit. I'm not a soldier of course, but the program provides "combat readiness" in the sense that the musculature is trained to be highly mobile and neurologically active. Think martial arts plus bodyweight plus yoga.

The second motivation is financial. Any time you train and become certified in something there's a possibility of extending your business to that field. Certification means you're qualified to instruct, and if it's something people want or need, being the expert is always a good thing.

But that sort of motivation will only get you so far. We as humans are designed for equilibrium. When things are "good enough," we taper off and get comfortable (this routine is NOT comfortable). For this reason, it's essential to have a good accountability factor. In many cases, this means something real and tangible, not just drive or desire. I have the desire to achieve it, but that may not be enough to muscle through the equilibrium.

To this end, I've enlisted the help of my long-time friend and ass-kicker, Paul. Paul is the guy, you'll remember, who helped me with the house cleaning a couple weeks back. He's a big dude. This is important...because he's not just going to make sure I do my workouts every day. If I skip a workout, I owe him a Chinese dinner.

For most people, that doesn't mean much. It's affordable. But this guy can eat. He's 6'7". He's around 350lbs of major muscle (just pulled a 385lb. bench for 6 reps...he once deadlifted the front end of my Corolla out of a snow bank!). That means a Chinese dinner is a pretty sizable investment...around $60 for every missed workout.

Not something I want to be indebted to!

At the same time, Paul wants to eat healthier. For him that means cutting back on things like...huge Chinese dinners. Hmmm...

So right there, he's got his incentive for kicking my butt. I can make sure he doesn't cheat on his diet by making sure he keeps my workouts on track (I know...who thinks of a free dinner as punishment, right? It's all in the framing). What this means is I have to check in every day and tell him when I've done my workout. Sure, it's a bit of an honour system, but we can't have it all. Just knowing when I skip is enough for me.

If you're trying to get focused up on something and you're not quite motivated enough to be totally dogged about it, get someone to keep you accountable for it. It works wonders, and you'll never have to worry about cheating yourself.

Read more →

What are Workout Programs For?

If you're a guy, you probably hang out on websites that feature ads boasting new miracle workouts guaranteed to get you cut up like a Navy Seal in six weeks.

Of course, we all know that if you're over 20% body fat, you have to spend six months getting that number under 10% to even consider a six-week cutting phase. But for the sake of argument, let's say it's within the realm of possibility.

I'm going to tell you what those workouts are made up of.

Every single workout in existence takes as its baseline the ability to do four movements: Push Up, Pull Up, Squat and Crunch.

Seriously, that's it. Every other exercise in existence seems to be some variation of these movements. What's a Lunge? A squat with one leg forward. What's a Bench Press? A Push Up done on your back. What's a Figure-4 Double Crunch? A different kind of Crunch to make you feel like your life isn't boring (they're all Crunches...let's be serious folks).

The thing is, people spend a lot of money on workout programs. And of course, each program will have a structure to it that changes up how many of these basic movements you do, and in what order, and with what levels of intensity during intrinsic and extrinsic movements. But you might be thinking by now, "jeez...if I only need to exercise with four movements, why spend the money?"

You're partly right. You can, in fact, get in fairly decent shape with these four movements (if you can't do a Pull Up, start with chair dips) and a decent amount of commitment, at least three times a week. There's your workout right there...IF you've been out of shape, or out of the gym, for a while:

Monday, Wednesday, Friday

• Warm Up: 50 Jumping Jacks. Rest 60 seconds, then:
• Push Ups: 3 sets of 8-12 (15-20 seconds rest between)
• Pull Ups: 3 sets of 8-12 (15-20 seconds rest between)
• Squats: 3 sets of 8-12 (15-20 seconds rest between)
• Crunches: 3 sets of 8-12 (15-20 seconds rest between)

Can I have $50 now?

Just kidding. This is a really basic workout plan, and it will work. In fact, there are no major muscle movements that aren't targeted here, so it really is a full-body workout. Do your Pull Ups right, and you work your biceps. Do your Push Ups right, and you bang on your obliques and triceps as well.

So, why bother with lengthy, expensive workout programs?

Well, the simple answer is ACCOUNTABILITY. When you commit to a specialized workout program (say, by Jon Benson, John Romaniello, or Vince [or now Flavia as well] Delmonte), two things come into play. First, they separate you from your money...so in a very real sense, you need to get the value from it. And it's absolutely worth the value, because second, they keep you on track.

You see, once you're committed to the workout, you have a schedule that's been laid out for you. You have a series of exercises and all you have to do is do as you're told. Granted most of these programs have far more explanation attached than most average people need (or really want, let's face it). But the plan itself is sound and worth every penny.

It's a checklist, instruction manual and goal sheet all rolled into one. And that's what workout programs are for. So even though you can certainly train through those four basic exercises on your own for free (without even joining a gym, I might add), once you've mastered them and find you need to keep yourself challenged, motivated and committed, you won't find any better technique or strategy than to bite into a professionally-designed workout system.

Because you need to be accountable to someone. Might as well be yourself.


Tip: Speaking of accountability, should you choose to jump into any new workout system, you might consider getting a friend involved. They don't have to do the workout with you (although a challenge is always good motivation). But you should owe them something if you skip a workout. Make it real (but affordable), and you'll be less likely to cheat as you go.

Read more →

Review: 7 Minute Diet

Jon Benson, creator of the extremely popular (and truly effective) "7 Minute Muscle," has just started pushing a new info product called "The 7 Minute Diet." Figuring this product would have the same value, I decided to check it out.

After all, it came in a recommendation from Joel Marion.

I was disappointed. Very disappointed.

The sales video makes it sound like Jon has "discovered" these extraordinary metabolic "switches" that instantly and effectively burn calories--and by extension fat--simply by adding a few little tricks to your daily diet. When an author says "I've uncovered blah blah blah," the way Joel Marion does with his hormone-based eating plans, you expect you're going to read something remarkable and new.

In the video, Jon reveals one of these switches: Drinking a big glass of ice water right when you get up in the morning. OK, that's not a revelation. Mens Health reported years ago that a glass of cold water revs up your metabolism, and Eben Pagan advocates hydrating first thing in the morning as well.

But, I thought, maybe that's just an example he's using in the video because it's such common knowledge. Well, here's what you get:

First, when you buy the product ($47 US), you immediately get hit with two more upsell videos. That's annoying enough. When the price is pushing $50, hitting a double upsell before delivery is just obnoxious. I'm sure most online shoppers can't be bothered with making multiple purchases in this price range. I can't say for sure what the upsell pricing was, because I skipped both videos.

On finally gaining access, I was supremely disappointed. There are four downloadable files: 7 Minute Diet e-book, a "Cheat Sheet," a "Checklist," and a bonus called "13 Fat-Burning Killers." You also get a special bonus, "5 Foods that Kill Fat."

Sounds like a good package, right? Unfortunately it's not. Not by a long shot. What you really get is an e-book that contains no new information at all. In fact, the 21 "triggers" he describes in the book are all common knowledge. That knowledge is available freely all over the web, and I've seen every one of them mentioned in Mens Health over the past decade (in fact, HERE is a list of 15, all included in some form in Benson's book).

So, if he "discovered" these metabolic switches, he did so by pulling a few magazines off the rack at his local grocery store. No extraordinary research involved whatsoever.

To disguise this garbage as a valuable product, the book is expanded to 76 pages of mostly filler about some observations and case studies, and the science behind why these triggers work on your metabolism. Interesting, but truly not necessary.

The bonuses are even less valuable. The "Cheat Sheet" is exactly the same list condensed to 6 pages. I'm not sure what purpose is served in this. This one list could easily replace the entire content of the rest of the package and be given away for free, since the information you actually need is contained here. The "Checklist" that's included, presumably to track your progress at including these things in your routine, is once again just a list...this time with no information. I'm not sure why this is necessary either. You could take the "Cheat Sheet" and check off the items yourself.

The other included book, "13 Fat-Burning Killers," is another exercise in obvious. It's a list of things that are bad for you, like High-Fructose Corn Syrup and lack of sleep. Big duh! This content is so readily available online, I'm pretty sure the only reason it's packaged this way is because if he put it up on a blog Google would penallize him for content spamming with unoriginal or recycled content.

The surprise bonus, "5 Foods That Kill Fat (and 2 Foods to STOP Eating)" is once again so plain in its content that it really has no purpose being a bonus. This list is comprised of the bleedingly obvious: eat eggs, grass-fed beef, avocados, nuts and berries. Shocker! Oh, and avoid soy and most grains (at least in the quantities most people cram in their gullet). As a matter of fact, this info all goes back at least as far as The Abs Diet, and we know that David Zinkzenko built that program from research previously published in Mens Health. So what's the big "discovery?"

So that's what you get for fifty bucks. You get Vince Delmonte's blog. Seriously, I hate to use the term "ripoff," but there isn't a better way to describe this particular product. There is absolutely nothing about this product that makes it worth buying, and to charge $47 for it is just shameful. It's pure marketing with no value. I do recommend 7 Minute Muscle. But this "diet" is no diet at all. Don't waste your money...no matter which JV partner emails you with personal recommendation.

Read more →

How about a Prograde "fitness profile?"

So glad you asked :)

A few posts ago, I discussed the "perfect health profile" one might pursue using Prograde products. This included what I consider to be the three essential nutrient profiles for a baseline of good, sustained health:

• VGF 25+ (multivitamin and mineral);
• EFA Icon (krill oil based essential fatty acids), and
• Longevity (proprietary antioxidant blend).

This combination is available in a combo pack, and is really the least anybody should be thinking about if looking out for their overall health and wellbeing.

Today, I want to just quickly recommend three essential products for fitness. These products have highly specific functions, and I don't want to give the impression that absolutely everybody should use them. These are sports supplements, so unless you're actively working out--especially with strength and weight training--you should leave them alone.

The first essential component of any good sports supplementation program is protein. Protein derived from whey has been proven to be the most effective and most bioavailable form of protein for many reasons, not least of which is its involvement in the creation of Growth Hormone in the body. Rather than using GH supplementation, many professionals recommend using whey protein to fuel the body's own production of this muscle-building hormone (it's also a more natural process).

Prograde's protein is sweetened with stevia, a natural plant-derived sweetener that has no calories, no insulin response, and leaves no chemical residue or trace in the body. This is in stark contrast to artificial sweeteners like aspartame, acesulfame potassium, and sucralose, all of which have been shown to produce highly toxic effects on the body.

Whey protein is absorbed very quickly, and goes to work in muscle repair almost immediately. Other proteins, like the casein in milk, tend to work over a more protracted period. This is why some experts recommend taking a whey protein shake with milk before bed on heavy lifting days. The two work together overnight to help build your muscles while you sleep.

(*Note that other experts have found this process will interrupt your sleep as well, so bear that in mind if you find you can't sleep. It's because the ingestion of protein and sugar, as found in the milk, gives you more energy, making it harder to sleep restfully. Try it and see what works for you.)

The second essential product is a recovery drink. While protein is good, and we do want to avoid a high-sugar diet, the fact of the matter is that research has proven time and again what happens if you don't help your body replenish its supplies of available sugar.

You start burning muscle for energy. Yikes!

Prograde Workout contains both protein and simple sugars to help counteract the the potentially damaging effects of post-workout glycolysis. The glycogen cycle is a critical phase in muscle recovery, and feeding it properly is only a smart move. I've found that a serving of Workout before working out helps fuel my workouts, while a serving after really does make a big difference in how fast I get my energy back.

The third component for a fitness program is sort of optional. It's really most important for those looking to burn more fat. It's called Metabolism, and it's specially formulated to increase metabolic burn. Now, this stuff does contain caffeine, so if you have a heart condition or trouble sleeping you don't want to use it. But if you're otherwise OK (please check with your doctor beforehand, just to be sure), it really does help to accelerate fat loss. It's not unlike other products (Absolute Lean Team, Hydroxycut, etc.), but I will say that I've personally found it to be more effective. I also didn't get any twitchiness like I did with Hydroxycut. That stuff made me jittery!

So, the basic fitness/fat-loss trio I recommend is:

• Prograde Protein
• Prograde Workout
• Prograde Metabolism

Yes, there is a combo pack, but it doesn't include metabolism. If you go to the combo packs page, you can get Protein and Workout as a pack. Then just visit the Metabolism page to buy it separately. And remember, before you do any of it, check with your doctor. This is especially important if you're over 35, but it really does go for anybody.

Read more →

My Best Breakfast (shake)

Anyone familiar with Eben Pagan's "Wake Up Productive" knows that he recommends morning rituals as a great way to get yourself into the mode of functioning at your peak for the day. Two of his best pieces of advice when it comes to the morning ritual are to drink water and to have a power breakfast that works for you.

Well, I got into the habit of doing both. Actually, by pure coincidence, Eben mentions a breakfast shake made with berries and protein powder. This is something I started doing a long time ago, as it's a great day-after-your-workout breakfast that contains a lot of protein and plenty of energy to get you started first thing in the morning.

Before I get into that, I will give him props for the water recommendation. He suggests gulping down a half litre of water (that's one bottle) as soon as you get up. Now, a lot of people cringe at that idea, but think about it: you just spent eight hours without a drop of water. Do you really think you're not at least a little bit dehydrated?

Now think about this: If you've ever smoked (and I know whereof I speak on this one), the first puff of a cigarette is like going through hell. But we stick with it until we're good and addicted, right? Even though we know it's bad for us, right? Of course. So why is it that chugging back a little water first thing in the morning is so repulsive? Yes, you'll feel a bit oogy the first few times you do it, but is that really a reason to give up? You know it's good for you, right?

So why stick with the bad thing until you get used to it, but you let the good thing go? We humans are stupid sometimes. But I'll tell you from experience, once you get past the honeymoon phase that first big drink of water in the morning will make you feel like a million bucks!

OK...on to the best breakfast shake EVER!

I start by buying equal-sized bags of ground flax seed, oat bran and wheat germ. This is my "grain blend." Mix them all up together in a giant Ziplock bag and keep it in the fridge.

Now, the actual recipe. Use a quarter to half cup of frozen berries (real accurate measurements here, folks). Top with a tablespoon of that grain blend. Pour in about 200 ml each of milk and unsweetened almond milk (adds fibre and flavour without adding sugar!). Top with a serving of your favourite protein powder (for this, I prefer vanilla or orange...chocolate with berries just tastes weird to me. Some brands also carry strawberry). Blend the bejeezus out of it until it's smooth, and there you have it: one perfect breakfast for the active male.

You can play with this a bit too. I like the frozen berries because they thicken the shake quite a bit. I use a hand blender to do this in a cup, but of course you can use a blender. I just like this setup because it's a single serving, and you drink it right from the thing you mix it in.

You know, us guys and dishes. If I could eat my pork chops right out of the frying pan without burning my lap when I sit in front of the TV I would!

Enjoy!

Read more →

Is there a Prograde "perfect health profile?"

Is there a Prograde “perfect health profile?”

Possibly. We all know that supplements come and go, and sometimes it's a little perplexing to the average user. So I thought I'd take a look at some of the “essential” supplements Prograde offers, and see if it's possible to put together a profile that makes sense for most people.

First of all, I'm going to add in sports nutrition later. What I want to lay out is a simple supplement profile that should form the baseline for supplementation on a daily basis. From that point, you can build up other supplements as needed to complement your workouts and help you derive the greatest benefit from your nutritional program.

Of crucial significance here is this: only food is food. Having said that, a few simple tips should keep you on the right path.

1. Go organic whenever you can. Some supplements help with free radical recovery and mitigating toxin damage, but that's no reason to start with a poisonous system and fight it back. Starting with a healthy system saves you a lot of energy.
2. If you can't always go organic (let's face it...it's expensive!), was your food thoroughly.
3. Vegetables and fruits are your friends. Love them.
4. Cut out starches like breads, pastas, most cereals, and even the usual overdose of potatoes. These are just sugar in disguise, and most are completely unnecessary.
5. Reduce or eliminate sugar as much as possible. It's hardly necessary in most things, and it's the major cause of all this obesity; not to mention all the damage it does to the rest of your system, overtaxing your poor pancreas and making you tired from just being alive.

OK, so what does a basic supplement profile look like anyway?

To begin with, much of our environmental damage has to do with stripping nutrients from soil through over-farming without applying simple strategies like crop rotation. To counteract this, as well as to make up for general deficiencies in our regular diet, a multivitamin and mineral supplement is necessary.

Some experts argue this, and there is evidence on both sides of the discussion. However, I've found that simply adding this supplement to my routine has a marked effect on my energy levels and general sense of wellbeing. So, I say take it.

The amounts will vary depending on how you use your energy. However, following the directions on the bottle will generally give you what you need.

Next, since we've gone the way of toxic beef and nutrient deficient fish products, it's often very difficult for people to get the fatty acids they need to function at their peak. What's more, standard fish oil formulations can be rancid, procured from low-quality farmed stocks, or procured from endagered fish species like Atlantic cod. Cod liver oil used to be the gold standard, but cod stocks are dangerously low. Halibut liver oil is a reasonable alternative, but even there fishing practices are not conservation minded, and the practice of catching everything that swims and throwing away the dead carcasses of commercially unimportant fish is playing havoc with fisheries and ecosystems alike.

A virtually untapped resource—krill oil—is proving to be both ecologically more stable, vastly underfished, and surprisingly superior to all these other seafood sources. In fact, in recent studies it has proven to deliver far more of the essential fatty acids and other components we need than any other source we know of. And it's much cheaper to produce, keeps better, and is nowhere near the verge of extinction.

Plus, it's so far down the food chain that concentrations of environmental toxins are virtually untraceable. This is in stark contrast to predator fish (like cod and halibut), which have concentrated those toxins consumed over many levels of the food chain. Guess where those toxins end up.

In the liver. The same liver we get the oil from. Yuck!

The third essential supplement is an antioxidant. Antioxidants fight free radical damage in the body. Free radicals not only create signs of aging, but are known to be precursors to tumors and cancers that can obviously be more than a little harmful.

Many foods (including krill oil, incidentally) contain compounds that fight off these free radicals and restore systemic equilibrium. These include dark berries (blueberries are among the most powerful), fruits, and dark green vegetables. The most potent antioxidants in recent use include some pretty exotic discoveries, like acai berry, goji berry, noni fruit, pomegranate and coffee berry.

But that doesn't mean you have to go searching for these fruits. In fact, grapes (especially their seeds—thus the popularity of grapeseed extract) are high in antioxidants. So is green tea. So is red wine.

I don't like wine or green tea. There...I said it. But I do eat a lot of fruit. A simple solution for the average diet is to buy fresh berries when they're available, or frozen ones when fresh is out of season. Frozen berries are just as nutritious as fresh berries, and they last a lot longer. But of course, they do go mushy as soon as they thaw, so they're most useful as an ingredient. I like mine in smoothies or added to oatmeal.

To supplement food-based antioxidants, which in fact may be greatly reduced due to non-organic and GMO farming practices, a good antioxidant blend like that found in Prograde's Longevity forumla is a good addition. This particular product has ORAC values (oxygen radical absorption capacity) far in excess of standard sources.

For example, while the highest ratings go to astaxanthin and lycopene (ORAC 51 and 58 respectively), the incredient combination in Longevity scores a mind-blowing 3,646! That's the highest ORAC rating available in any source or supplement.

So, there you have it. If you want a baseline nutritional profile for some simple supplementation, three products will set you up for maximum health, energy, and wellbeing:

• VGF 25+ (multivitamin and mineral)
• EFA Icon (krill oil derived essential fatty acids)
• Longevity (proprietary antioxidant blend)

The beautiful thing about this combination is that it's available from Prograde as a combo pack! Simply visit THIS PAGE and scroll down to the “Total Wellness Package.” Select your package for men or women (VGF 25+ is available in either, for maximum effectiveness), and you save $40 off the price of the separate products.

In my next post, I'll set up a sports and workout supplement profile as well, so you can see where all those complicated supplements should fit into a good workout program. And once that's done, we'll have another look at actually scheduling these things around meals, workouts, and all those other pesky daily habits (like, you know, being a dad).

Read more →