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What Is The Best Way To Get In Shape? Well What Shape Are We Talking About?


When people are wanting to know the best way to get in shape, the first place people normally search is the internet. There is a million different ways, theories, and approaches on how to exercise, lose weight, build muscle, etc but a lot of them are designed to sculpt a body that you may not want. There is a huge difference between just working out and actually having a specific goal in changing the shape of your body. You can put a lot of time and effort into exercising, but if the exercises/routines aren’t creating the right body shape that you desire, then what good is it to you? I’ll show you what I mean…

Best Way To Get In Shape What Is The Best Way To Get In Shape? Well What Shape Are We Talking About?


(Of course this is an extreme case but I hope you get the point. Women would much rather have a slim and feminine physique like Jessica Biel than the contest bodybuilder that has very manly features. Unfortunately, most workouts for women create a body that looks like a smaller version of men)

Why You Don’t Necessarily Want To Copy An Athlete’s Routine

Let’s take a look at athletes for a moment.  The way that a high performance athlete trains can be radically different compared to someone who trains to achieve a specific body shape. If you didn’t catch that last sentence, read it again ahaha! Trained athletes have very detailed workouts but it isn’t tailored to improve the “look” of their bodies. Their routines are designed to maximize performance and/or agility into the sport they are engaged in. Olympic power lifters train to get better at the bench press, squat, and the dead lift. High divers will train to make them better divers. Cross country athletes will train to increase endurance. Gymnasts will work to become more flexible and powerful. All these athletes will have different structured routines that will aid in increasing their performance. It has nothing to do with them trying to create a particular look. This is very important to understand!

Let’s Go To The Dark Side For A Moment

Think about the way that contest bodybuilders and figure models work out. Everything they do is revolved around creating a specific look and shape to their bodies. So if you want to look like a professional bodybuilder then you would want to mimic their training to achieve that particular look. Now you are probably thinking to yourself…but I don’t want to look like that! Well I don’t want you to look like that either but for some reason people don’t see the connection.

So What Does This Have To Do With You??

Have you ever thought about the structure of your current routine? Have you ever wanted to change the shape of your body but you later found out that it didn’t work or it produced a “look” that you weren’t too fond of?  Well did you know that an extremely high percentage of popular workout routines are modeled after bodybuilding routines? This goes for both men and women. Despite men/women wanting to stray away from the huge bodybuilder look, they are still training under a program that will create it. This is a huge reason why people continue to buy the next best exercise routine or program.  They aren’t satisfied with what they are doing because what they are following is creating an unwanted look.

Picnik collage2 What Is The Best Way To Get In Shape? Well What Shape Are We Talking About?


(Once again, most guys would rather be lean and functional than to look like a bodybuilder. I honestly thought that look was dead but it’s still alive and kicking!)

What Your Body May End Up Looking Like

The more and more you train like performance based athletes/contest bodybuilders the more and more your body will take on their distinct look. This is simply because their goals (not yours) are based on the training that is required to get there.  I see this happen over and over. Men and women begin exercise programs in high hopes to lose weight, or “get in shape” only to later be discouraged that their hard work and sweat didn’t create the “look” they wanted. Going into the gym without a plan or defined goal is not the best way to get in shape. It is a recipe for disaster. You also don’t want to just “wing it” when it comes to your workouts. Determine your goals first and be clear about what kind of body you want to develop.

Removing The Guesswork

Ok, so most guys would much rather have the lean and functional “Hollywood” look while women would much rather be slim and feminine…so how do you get it? This is why I put my full support into Visual Impact For Men and Visual Impact For Women. It helps you understand why you do certain kinds of lifts, rep/set range, types of cardio and why you may want to stay away from other things. With this knowledge of how to get in shape, you can tweak the routine to your specifications or goals. You are in control. So there is ultimately no reason to ever have to try the next best workout/program/routine ever again.

Flexibility And Stretching: Is Stretching Before Working Out Really Necessary?


I don’t know about you but the thought of stretching is like nails on a chalk board. I have harbored a slight hatred towards it since I was a kid. I always felt like I was wasting precious time. Whether it was getting ready to play kickball as a youngster, or psyching myself up for some intense HIIT. I have had numerous people and coaches tell me that stretching before working out was a must. The idea of flexibility and stretching as the proper way to prevent injury, reduce muscle soreness, and increase performance sounds correct and logical on the surface…but is it?

runner quad stretch Flexibility And Stretching: Is Stretching Before Working Out Really Necessary?

[Stretching before lifting will make you weaker for that particular exercise]

I’m Want To Pull My Hair Out!… But Only After 20 Minutes Of Touching My Toes

The importance of stretching was drilled in my head as a kid all the way up to college baseball. I remember times when pre practice stretching would last upwards of twenty minutes or more. I seriously couldn’t stand it. Not only did I feel like we were wasting our time, but I never felt as explosive and strong as I did with just a quick warm up. It seemed like I ran my fastest and threw my hardest when my muscles were “slightly stiff.” If stretching prior to competition was so important, why did it seem to work against me all the time? Before we take a look at what the experts say, I’ll give you the goods right away for you internet skimmers.

For Those Who Just Want The Summary

I figured I would simply give you the summary of my findings for those who could care less about the research. I understand people value their time so they simply want to know “is it good or bad?”  So here it is:

  • Properly warming up the muscles in a dynamic approach is highly beneficial. This is achieved by allowing a full range of motion but done in a lighter manner.
  • You don’t need to stretch before exercising because it reduces strength and power, thus making you weaker.(static)
  • If increasing flexibility is of importance to you, 1 stretch per body part for under 30 seconds/day is plenty. There is no need to hold stretches for minutes on end.( University of Central Arkansas: )

Note: Be smart and realize that there are exceptions for things. Especially requiring a different approach like specialy sports(gymnastics) or with the use of injury rehab.

Dynamic And Static Stretching/Flexibility

I will try and make this as short as possible so that it isn’t a “snooze” to read.

1. Dynamic(Active) Flexibility: You are using a full range of motion to help with flexibility. Think of a movement that slowly stretches the muscles while you are moving. (Ex: High knees, butt kicks, throwing motions, etc)

2. Static(Passive) Flexibility: Holding and extended position with tension for a longer period of time. This can be done with your own weight or assisted weight. (Ex: touching your toes, arm holds, doing the splits)

Does Stretching Before Working Out Prevent Injuries?

For nerds like us who like to see the research side: “Static (Passive) Stretching

  • An Australian army physiotherapist named Rod Pope conducted a study over a year with upwards of 1,600 recruits to determine the relationship between injury prevention and static stretching. He found that those who performed static stretches and those who didn’t, had no difference in preventing injury. ( www.pponline.co.uk, So what about dynamic flexibility. Rod Pope,  ‘Skip the warm-up,’  New Scientist, 164(2214),  p. 23)
  • In the book “Sports Medicine” by Gleim & McHugh, challenged the idea of stretching and increasing flexibility as a way to prevent injury. (Gleim & McHugh (1997), ‘Flexibility and its effects on sports injury and performance,’ Sports Medicine, 24(5), pp. 289-299)

What About Explosive Movements And Strength?

There are so many studies that point to muscle strength decreasing in static stretches that it is mind boggling. Strength can reduce close to 30% right after stretching. Although they can’t figure out why explosive movements and strength decrease with static holds, I think it has a lot to do with the muscles losing its ability to contract hard and quickly. Here are some studies:

  • Research shows that static stretching decreases muscle strength close to 10% for one hour after the stretch. It is also important to note that eccentric strength decreases by 7% when the hamstring is specifically stretched.(Mick Critchell, Warm Ups For Soccer: A Dynamic approach,  page 5)
  • A very good study for athletes: They found that the muscles used for explosive movements like the hamstrings, quads, and calf muscles, reduced quite a bit with only three 15-second stretches. A decrease in specific coordination also decreased. (Knudson, D., K. Bennet, R. Corn, D. Leick, and C. Smith. 2000. Acute Effects of Stretching Are Not Evident in the Kinematics of the Vertical Jump. Research Quarterly for Exercise and Sport vol. 71, no. 1 (Supplement), p. A-30.   Tomas Kurz, www.scienceofsports.com)
  • Wayne State College: Study shows a 5% decrease in bicep strength after static stretches.
  • McMaster University: Study shows a 30% decrease in calf strength after the muscle was stretched. This study also displayed a decrease in strength in the calf muscle almost an hour after the initial stretch. 

What About Reducing Muscle Soreness?

A study that researched several types of stretching was done at the University of Sydney by Rob D Herbert. He concluded that stretching does not seem to present a reduction or prevention of muscle soreness. Although he admits that that generality of his findings on injury prevention still needs further research, he says a lot of evidence is against it. 

Flexibility And Stretching: Dynamic And Static Don’t Equate

Whether you are warming up to lift weights or for sprinting, dynamic and static stretching can create a deficit in flexibility. What I mean is this: Stretching a muscle to “improve” flexibility in a static manner, will not improve flexibility in the same way as if you were to do it in a dynamic fashion. This is why a lot of stretches out there can create this imbalance (deficit), thus increasing the likelihood of injury.

A Full R.O.M Increases Flexibility And Performance

If you want to increase your dynamic flexibility, then optimizing a full range of motion is key. This is the kind of mindset that you want in regards to flexibility and stretching. Optimizing a full range of motion will increase that range of motion in whatever exercise that you are performing. The only problem is that it can be tough to do when your muscles aren’t warmed up. We have a solution for that! 

Warming Up The Right Way: From A Lifting Perspective

We have learned that stretching before working out reduces strength and performance, so that is the last thing that we want when lifting weights. So to properly warm up you will want to lift lighter weights using a full range of motion. While lifting you are going to “pretend” that the weight is really heavy. Grab the weight as hard as you can and flex the surrounding muscles really hard while lifting. Stick to a slow and controlled movement like you would with heavy weights. Not only will this warm up the muscles, but it is a great way for you to learn how to increase strength and muscle tone. For more on how to increase muscle tone without adding size check out: “Understanding True Muscle Tone And How To Get It”  and Enhance Your Upper Body Strength With Thick Bar Training

Standing Military Shoulder Press: Is It Just A Shoulder Exercise?


I consider the standing military shoulder press to be one of… if not the best upper body lifts! Why? Not only does this lift sculpt some pretty impressive shoulders but it will greatly increase your upper body strength for other lifts. To get the most benefits out of this exercise, we are going to take a look at how you can utilize a “power surge” to lift the weight while increasing ab definition all at once.  Implementing this sneaky technique will help you bring out the best in other pressing movements. I truly believe that every man and woman should include this exercise into their regular weight training program.

standing military shoulder press Standing Military Shoulder Press: Is It Just A Shoulder Exercise?

(Ryan Reynolds has some of the best shoulders in Hollywood. This is the kind of look you want to aim for…if you are a guy.)

Generate A Boost In Your Shoulders By Contracting The Abs

This is one of the biggest reasons why I highly recommend standing for this particular lift. When standing, the abs act as the mediator between your hips and your shoulders. So by contracting the abs, it provides a very stable foundation for you to push upwards from. This will also help increase a greater contraction in both your shoulders and triceps. Thus, maximizing the amount of weight lifted.

Protect The Spine, Flex Those Abs

In a previous post I explained the importance of protecting your spine by generating strong abs. Keeping the abs tight and flexed will keep you from slouching or sagging while pressing the weight overhead. So not only will this protect your spine but it will sculpt up the midsection. It’s definitely a nice side benefit from a shoulder exercise.

Generate Even More Power With This Sneaky Technique

We know that breathing properly during each rep is very important but let’s kick it up a notch. “More power!” as Tim Allen would say, is exactly what we are going to elevate with some advanced breathing techniques. Before lifting the weight make sure to take a deep breath in. As you begin to lift the weight you want to simultaneously flex your abs while forcing the air out of your lungs. You want to make sure that you tighten your lips so the air has a little more difficulty escaping too fast. Doing this for at least 3-5 seconds (or longer) to get all the air out will give you the ability to flex the abs even harder. This breathing technique increases ab definition, supports the spine, and ultimately generates more power to your shoulders to finish the lift. It’s like one stop shopping!

Two Schools Of Thought On The Proper Way To Start The Lift

I will be honest; I don’t know which one is better or more effective so I will let you decide. Just be smart. I see a majority of people set their barbell on a squat rack close to shoulder height and then taking the weight off and lifting from there. Some people think that you should start by lifting the weight into a “clean” position. Their reasoning is that if you can’t clean the weight into starting position then you have no business trying to lift the weight above your head. I understand both viewpoints but I am not going to say what way is superior. What I will say is that I am NOT a fan of using “wrist straps.” Developing real grip strength is far superior.

Grip Strength Incorporates “Irradiation”

We have already established in a previous post, “Enhance Your Upper Body Strength With Thick Bar Training” how increasing grip strength will ultimately increase upper body strength. Well I have been using Fat Gripz for the standing military barbell press for awhile now and I am hooked more than ever. I have noticed significant strength gains in other lifts because of it. Why could this be happening? Remember, the harder you can contract or generate tension in a muscle the more strength will be demonstrated in that muscle. Well the principle of “irradiation” says that a muscle can be contracted even harder when the surrounding muscles are contracted. This is what is happening when the forearms are generating tension from Fat Gripz’ thick handles. As the forearms are generating tension, your biceps, triceps, and shoulders will “borrow” strength from the forearms.

To Sit Or Not To Sit

I have done seated dumbbell shoulder presses for a long time and they still do very well developing the shoulders. But it just doesn’t have the same maximizing benefits as the standing shoulder press. Instead of just scrapping the exercise, I include both of them. I use a barbell for the standing military shoulder press and dumbbells for the sitting shoulder press. Utilizing both standing and sitting exercises will without a doubt increase your gains in all other upper body moves.

Drinking Coffee Before A Workout: One Of The Best Pre Workout Drinks


Coffee is by far one of the most consumed beverages in the entire world. Coffee shops are springing up everywhere in America and I am loving every bit of it. I have been drinking coffee for almost 8 years now and have got to experience some pretty delectable cups of “awesomeness.” I guess I would consider myself a self-proclaimed coffee enthusiast. Although I have been drinking it for many years, it has only been about a year since I discovered that coffee was one of the best pre workout drinks. Especially for fat loss.

CoffeeMorning Drinking Coffee Before A Workout: One Of The Best Pre Workout Drinks

(So far my favorite coffee is “Costa Rican Tarrazu” from Mazzaro’s in St. Petersburg, FL. Coming in at second place is “Guatemala” from Stauf”s in Columbus, OH)

Utilizing The Natural Caffeine Prior To Exercise Boosts Fat Loss

I have frequently stated how beneficial it is to work out on an empty stomach. Exercising in a fasted state does wonders for burning stubborn body fat. Well, did you know that 1-2 cups of coffee prior to exercise can increase your metabolism by 15-20%? It first gives you a calorie free surge of energy to initiate your workout. This is especially helpful for those who exercise early in the morning. It also triggers the body to increase the flow of free fatty acids from fat stores. So your body will use both the caffeine and stubborn fat as energy as opposed to “food energy.”

Caffeine Can Help Increase Muscle Tone But Not Size

We know that persistent, hard, muscle contractions, is what causes true muscle tone. We also know that muscle density has more to do with the nervous system than actually lifting weights. Since caffeine stimulates the nervous system, drinking coffee before a workout will increase the “positive” signals to the muscles. This will help you make harder contractions when lifting heavier weights, thus creating more dense and defined muscles. If you want to gain mass and not density, caffeine may inhibit those gains. The reasoning is that too much caffeine in the system has been known to reduce glucose uptake. This can be a problem if you are looking for post workout nutrition to begin the muscle repairing/building process. So if you want to gain a lot of mass, you may want to skip out on caffeine.

The Quality Of Coffee Is Of Utmost Importance

When most people think of drinking coffee it is typically combined with added milk, creamer, sugar, or flavored syrups. So when I speak of drinking coffee before a workout or just in general, it should be understood that I am talking about whole, fresh, organic, and pesticide-free coffee. This is very important because most commercial grade coffee beans are one of the most pesticide contaminated crops available. The packed and ground beans that you typically get from the store have rancid oils and are usually a degraded bean. Caffeine that comes from a “whole food” source is a lot healthier than that of a synthetic source. Synthetic caffeine doesn’t provide the healthy antioxidants that are needed for the body to utilize the effects properly.

How To Know If You Have A Good Bean

A good coffee bean whether it is roasted or freshly ground should have a pleasant smell and taste. If the coffee tastes stale or with a strong bite and doesn’t have a pleasing aroma, you more than likely have coffee that is rancid. Coffee in this state is completely useless and lacks the natural flavanoid antioxidants and proper nutrients. This is why buying organic, pesticide-free, whole beans are the best. It is a night and day difference in taste.

0 Drinking Coffee Before A Workout: One Of The Best Pre Workout Drinks 

(My name is Andy…your name is liar because you’re telling lies! ahahah)

 

There Are Some Con’s To Caffeine Consumption

1)      Since some people tend to take things to extremes, I wanted to make sure that 1-2 cups of coffee before a workout is plenty and 2-3 cups of coffee on non workout days is fine. You don’t want to be drinking a whole pot a day. I fell in that trap during college.

2)      Pregnant women should avoid caffeine of all sorts. Consuming only 2 cups of coffee can cause complications during pregnancy. This also goes for people with adrenal problems.

3)      Once again, synthetic caffeine can be harmful. It can actually have addictive properties. This is why a lot of people have a hard time giving up soda. The strong combination of sugar and caffeine wreaks havoc on the body. But caffeine is very beneficial when it comes from real, “whole food.”

coffee beans Drinking Coffee Before A Workout: One Of The Best Pre Workout Drinks

(Your body can handle the caffeine if it is whole, fresh, organic coffee, because it doesn’t hit your system the way synthetic caffeine does.)

Some Final Thoughts

Remember, drinking coffee before a workout is only helpful when it is consumed black. Adding milk and/or sugar defeats the whole purpose. If fat loss is your goal try to make sure you begin exercising on an empty stomach. That means you will want to make sure you haven’t consumed anything 4-5 hours prior. You want your body to use fat as fuel and not food. This is why I think coffee is one of the best pre workout drinks. It contains natural caffeine to give you a burst of energy, antioxidants, and a primed nervous system all without the calories.

Note: If you have had some exceptionally good coffee please let me know where you got it and what kind. I love checking out local coffee shops. Maybe later I will make a list of the top places by state. Let the comments roll!

The Clorox Food Bath: Can’t Buy Organic? Try Soaking Your Food In Clorox Bleach


Are you kidding me?? That was my reaction when I first saw my mom soaking food in water mixed with Clorox bleach. Although it sounds startling and a little unsettling, soaking your foods in a Clorox bath is actually very safe. It can help kill and remove toxins, pesticides, chemicals, bacteria, fungus, and other harmful poisons from conventional (non-organic) foods. Obviously, eating organic food is much healthier for you but it can get pretty expensive and isn’t always available. Although you can’t put a price tag on good health, there are ways to get the best bang for your buck!

modern bathroom The Clorox Food Bath: Can’t Buy Organic? Try Soaking Your Food In Clorox Bleach

(I’m not a bath guy but I wouldn’t mind taking one with this kind of view!)

Here’s What You Need For The Clorox Food Bath

Whether you have meat, vegetables, fruit, and even eggs, all you need to do is take about 1 teaspoon of Clorox and mix it with 1 gallon of purified water (preferably.) Make sure to prepare a new and fresh bath for each food group. Drain or dispose of the mixture after use. Then soak the food in a regular freshwater bath for about 10-15 minutes to ensure there is no residue. Drain the water…dry the food… and eat!

Bath soaking times:

1) Meats: 5-10 minutes per pound (make sure to thaw beforehand)

2) Vegetables: 25-30 minutes (Vegetables with roots)

                      12-15 minutes (Leafy vegetables)

3) Fruit: 25-30 minutes (thicker skinned fruits) 

            12-15 minutes (berries or thin skinned fruits)

4) Eggs: 25-30 minutes

Note: Don’t forget about soaking the food in fresh water after the initial Clorox bath.   Using more Clorox does NOT equal better.

bleach The Clorox Food Bath: Can’t Buy Organic? Try Soaking Your Food In Clorox Bleach

Use Only “Regular” Clorox Bleach

This is a must! This only works with Clorox and not any other brand. The use of this brand produces an effect that is similar to homeopathic potentization. Which is nerd for: Clorox acts as a magnet. Its strong negative charge will pull the chemicals/toxins positively charged molecules from the food. Too much Clorox can damage the food due to a higher chance of oxidative damage.   This is why it is important to make sure your 1 teaspoon measurement is accurate.

Give It A Try And Tell Me What You Think 

Soaking your food in this bath will both enhance the flavor and shelf life of your food. It also doesn’t leave an unpleasant aftertaste. Since there is only a small amount used, any residue that is left will be washed away from the second bath. So if you can’t buy organic, this little tip will rid the food items of harmful pesticides, or other chemicals and poisons that are universally found on non-organic foods. If you can’t buy organic, give the Clorox food bath a try and let the comments roll! 

An Interesting Quote By Dr. Parcells Who Discovered This Technique

“A very educated man came to see me. He had heard about the miracles my cleansing methods performed turning lifeless, contaminated substances into excellent quality food. I told him how he could clean his food by putting it into a solution of water with a few drops of Clorox bleach. ‘But bleach is a poison!” he exclaimed. ‘A spoonful of whiskey won’t kill you, I said, but a quart might.’ I never heard from him again. There is no use in trying to educate the overeducated; they’ve already made up their minds about how things work.”

Is There A Fungus Link To Weight Loss? A Controversial Topic Befuddles Dietitians And Doctors!


Have you ever thought about what makes bread rise?  Could this same component be the very root of weight problems?  It comes to no surprise that obesity is increasing at alarming rates. Weight problems now cost more than smoking or alcoholism in regards to long term disability and health care expenses! I never truly understood the dangers until I saw that obesity leads to much higher risks of cancer, heart disease, birth defects, arthritis, …and the list goes on and on.  Is it a possibility that a known poison that exists in our food supply, medication, and even in the air we breathe to be completely overlooked as the cause of disease and weight gain? You will soon find out the fungus link to weight loss!      

MeasuringTapeApple Is There A Fungus Link To Weight Loss? A Controversial Topic Befuddles Dietitians And Doctors!       

So What Exactly Has Caused The Increased Weight Gain And Disease?       

There has been a lot of speculation from doctors, dieticians, and even people in the fitness industry, as to why Americans are getting heavier. With all these different theories flying around it can be very overwhelming for those who actually want to “take the bull by the horns” and try to lose weight. While every new fat burning pill, exercise gadget, diet book/plan, comes out in the market like clockwork, Americans are still growing heavier and heavier. I believe there are two distinct things that have caused the obesity rate to skyrocket to over 50% of the population. Things that people never would have imagined.       

The Birth Of The Food Pyramid       

I believe the first reason for increased weight gain is that carbohydrates in the form of grains and sugars have been labeled and even recommended as “safe” for consumption by the U.S. Department of Agriculture. This doesn’t sound that bad at first glance, until you realize that our grain supply is universally contaminated by a fungus…which is reason two!  It’s interesting to note that in the late 70’s the U.S. Department of Agriculture warned that consuming high fat foods was bad. Then in the 90’s it was applied to all “fats” as “bad and should be consumed in small quantities.” This is where butter, bacon, eggs, meats, oils, etc were shoved to the side while bread, cereals, and pasta became the staple of health. This is why you see fats at the top (to be used sparingly) of the pyramid and bread at the bottom.       

food pyramid Is There A Fungus Link To Weight Loss? A Controversial Topic Befuddles Dietitians And Doctors!      

Why I Believe Following The Food Pyramid Is Dangerous To Your Health       

This food system was pushed so hard on doctors and dieticians until the general public caught on to the idea as truth. We simply jumped on for the ride. Americans bought into it without even realizing what just happened. No one seemed to notice that the ones involved with creating the popular Food Pyramid were not scientists or highly educated nutritionists. In reality, the entire system was brought into existence by a group of lawyers under Senator George McGovern! How crazy is that?? We now have felt the tidal wave of misinformation as we are continually cautious of fat in foods. It’s like harboring a fat phobia even though we know that margarine is dangerous while eggs, avocados, and nuts actually decrease risks of heart disease. So you may be wondering, what does all this information have to do with my waistline? Stick with me and I will show you how it all comes together.       

Why It Is Relevant To Study Weight Gain In Animals       

The word “animal” is defined as “a living sentient organism that has membranous cell walls, requires oxygen and organic foods and is capable of voluntary movement.” To label a human as an “animal” is definitely insulting and I am in no way saying that an animals’ life is as worthy as a human. But for metabolic and scientific purposes, we are considered animals. This is crucial for understanding how fungus can cause weight gain in animals and why it is relevant to humans.       

I Don’t Believe High Fat Foods Is The Sole Reason For Weight Gain       

Low-fat this and low-fat that, I can’t escape it! Since the food pyramid has infested the minds of dieters, the response to why people gain weight is often the knee-jerk answer of “eating too much fatty food.” Well let’s think about this for a moment. Why is it that both animals and humans continue to gain so much weight while on low-fat to even no-fat diets? It’s very interesting to know that farmers understand this concept better than anyone. They fatten their livestock by feeding them a predominately high carbohydrate diet of grains and grass, and not one of high fat. Farmers know that this strategy demonstrates the ease of conversion of carbohydrates into fat. But they don’t stop there!       

Antibiotics: Livestock’s Weight Gaining Program And Not For Disease Prevention       

Feeding livestock nothing but carbohydrates is nothing new but adding antibiotics to the weight gaining program definitely is! It is known that livestock feed is laced with millions of pounds of antibiotics. Did you read that right…I said millions.  I’m sure your first thought is that farmers give antibiotics to the animals to protect them from disease. Well the problem is that agribusinesses feed the livestock that is laced with antibiotics to promote growth, not for disease. If it wasn’t for the abuse of antibiotics, there is simply no reason for livestock to get sick in the first place. Think about it. Why would you give antibiotics to a healthy animal?       

So How Is Fungus Involved And What Role Does It Play In Weight Gain?       

Carbohydrates like grains are universally contaminated by fungus. So a high carbohydrate diet (rich in grains) causes weight gain in both humans and animals, while the addition of antibiotics enhances weight gain. Well did you know that antibiotics are fungal derivatives? Whether antibiotics are ingested or injected, the body is the fungus’ new home. It’s more important to know that once fungus enters the body, it is able to manipulate the host to force its own will and purposes. It is also important to comment on the previous question of “what do you think makes bread rise?” Yeast! Did you know that yeast is also a form of fungus? If a fungus like that causes bread to rise, think about what it does in your body.       

Portobello Mushroom Is There A Fungus Link To Weight Loss? A Controversial Topic Befuddles Dietitians And Doctors!      

(Mushrooms are not vegetables. They are fungus)      

Fungus Needs Carbohydrates To Survive And Thrive       

Do you find yourself craving sugary and starchy foods all the time? Foods like sweets, grains, potatoes, pasta and bread. Sometimes the cravings are so intense that you can’t seem to get enough. Have you always been like that? If not, think about a time when your diet seemed to change overnight. Did you go to the doctor for a simple illness and was prescribed antibiotics? Remember, antibiotics are fungal derivatives and they have now taken residence in your body. Since the parasitic fungus needs carbohydrates to survive, it manipulates your body and causes you to crave sugary and starchy foods. Now you have a pantry stocked with foods that continue to fuel the fungus while you progressively gain weight.       

A Calorie Is Still A Calorie…But       

It is still a general rule that if you consume more calories than what your body burns you will still gain weight. But it has to be noted that the presence of fungus is the exception to the rule. A calorie is still a calorie, but the ones we get from fungal contaminated grains and other foods have growth promoting components. So you may actually be gaining weight without actually overeating. I still have to make a comment that people do underestimate how much they actually eat. It also doesn’t help that people may be overeating because of the strong influence that fungus has in regards to igniting cravings thus causing weight loss to come to a screeching halt. If fungus can be starved and killed, cravings for high carbohydrate foods that cause excess weight gain will diminish. Eating less will be much easier, so fat loss will be quicker and more effective.  

Fungus Link To Weight Loss1 Is There A Fungus Link To Weight Loss? A Controversial Topic Befuddles Dietitians And Doctors!
 Is There A Fungus Link To Weight Loss? A Controversial Topic Befuddles Dietitians And Doctors!The Fungus Link To Weight Loss Book Is There A Fungus Link To Weight Loss? A Controversial Topic Befuddles Dietitians And Doctors!   

Ok This Article Is Super Long      

Since the article is extremely long I figured I would have to wait and write a separate one on how to effectively starve and kill the fungus. There is so much more to write about because I have only scratched the surface in regards to the fungus link to weight loss. I have wanted to write about this for a long time but have struggled with the proper approach. This issue is such a big deal to me and I strongly feel that millions of lives will be changed due to the restoration of their health, and not just for weight loss.  If you don’t want to wait on me I highly recommend reading the book.  

Isometric Exercises And Partial Reps: Increase Strength And Definition With Or Without Weight


Isometric exercises are very basic but implementing them into your workouts can really help you gain more strength. But before we dive in, let’s lay some groundwork. The principle behind isometric exercises is the contraction of muscles without the use of movement. Ex: pushing as hard as you can against a wall that doesn’t move. Strength and definition can definitely increase with these type of exercises, but a few tweaks are needed.

11323364 350d294417 Isometric Exercises And Partial Reps: Increase Strength And Definition With Or Without Weight(Just another cool picture to look at)

  Muscle Definition(Tone) And The Nervous System

For those who are new here, we can’t move forward on isometrics until we understand how to increase the definition of a muscle while increasing strength. Lifting heavy weights for low reps with ample rest tones the muscle and adds strength without adding size. Learning to activate the mind-muscle link during your lifts will deliver strong nerve impulses to the muscles without actually breaking muscle fiber. Training in this manner primes the nervous system. Over time your muscles will look like they are in a slightly flexed state while resting. Do you see the connection??

Mind To Muscle Activation To Allow Even Heavier Weights

To fully understand the mind to muscle link to weightlifting, let’s use the bicep curl for example. When people are holding a dumbbell, their first reaction is to throw the weight up without thinking about it. You are going to be smarter while making your workouts more efficient. Instead, squeeze the dumbbell hard and increase the tension in your bicep BEFORE you lift the weight. So you will be squeezing and increasing tension until the weight is moved upward. Not only will you be lifting in a safer manner, but you will surprise yourself with increased strength gains from week to week. The more you “think” about activating the muscles before you perform a rep(in any exercise) the more a “lagging” muscle will develop.

Heavy Weight Lifting Isn’t The Only Way To Add Strength

As time goes by you will ultimately get better at contracting the muscle hard when lifting heavy weights so ultimately strength will increase. But what about increasing strength without using heavy weights? Even if you don’t have access to heavy weights, you can actually get stronger with lighter weights by “acting” as if they were super heavy. This goes back to the idea of squeezing and contracting your muscles as hard as you can before the lift, then maintaining the tension during the lift. What about no weights? If you don’t have weights at all, this is where isometrics come into play.

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(Isometric exercise at its finest)

Isometrics And Bodyweight Holds

You can effectively increase muscle definition and strength with isometrics as long as you have the mind to muscle link down. Isometric exercises do a very good job of contracting the muscles hard without using weights. Planks are my favorite isometric “non-movement” move because they sculpt and strengthen the abs very well without adding bulk. You can also perform various exercises in this manner without weights. Let’s use pushups for example. You can effectively make pushups a lot harder by adding static holds. Holding your body ½ way down in a flexed position for around 30 seconds will contract your muscles without any movement. Now to increase the efficiency of these “holds” would be to concentrate on contracting the muscles as hard as you can.

Isometric Holds With Partial Reps To Get Through Sticking Points

Isometric holds can be very useful with the use of weights as well. Static/partial reps come in handy if you are having difficulty pushing through strength plateu’s.  Mixing in static holds in your rep scheme can help you through these difficult sticking points. Let’s use the bench press for example. A full rep would consist of the lockout position(2-6 inches or so) and then squeezing and contracting your muscles to slowly lift the weight in a controlled manner until it reaches the max height. So what you do is repeat the same process but stop once the weight moves, which is usually in the lockout position. Start over again and wait about 1-2 seconds and repeat. Doing this for about 3-4 reps(partial) and pausing for about a second between each rep will over time enable you to increase the amount of weight being used for full reps.

Note: Partial reps are effective but limit them for a couple times a year with a duration of around four weeks.  Not all exercises can be done in this fashion nor does it work for every body part. Also, be smart and put up the “safety” bars if you decide to do this with the bench press. 

Finish Off Your Exercises With Full Reps

It’s a good idea to finish off your partial reps with full motion lifts. You want to make sure you don’t compromise flexibility. The cool thing is that you will notice the previous weight will feel much lighter in your hands.

Note: If this post is a little confusing, please let me know and I can try and explain a little better. It makes sense in my mind what I am trying to explain but it can be difficult to put it down for others to read.

Want A More Attractive Face? Lose The Extra Body Fat


Did you know that you naturally have a more attractive face hidden under that stubborn layer of fat? When you are overweight or obese, you lose a lot of the features that makes your face unique and strong. Take a moment and evaluate some of the prettiest and handsome celebrities, models, athletes, and you will notice that they all have relatively low body fat. Staying lean enhances their face. So if your overall body fat levels are too high, your face will reveal it but in a negative way. A chubby neck seems to blend in with the face while your jaw line and cheekbones are hidden under the extra fat. Not a good thing!

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( I will show you what happens to a face when body fat levels are too high within this post)

I Don’t Need Life Insurance…I Need Lean Insurance

I know a lot of people will be able to identify with this because I see it everywhere. I don’t know of anyone that likes it, but so many people carry it. So what is it??? Aaahhh the “double chin.” Having a pudgy face is one thing, but adding the double chin is dreadful. So do you want to make sure you never get that awful face accessory? This is what I call having “lean insurance.” Work to stay lean and fit for the rest of your life will “insure” you from developing a double chin.

Gravity Can Turn That Double Chin Into A Turkey Gobbler

If you continue to allow extra body fat take hold of your body, gravity will eventually have its way with you. Over time the extra fat on your face, neck, arms, belly, legs, etc will sag at an even faster rate. Don’t give it that extra foot hold. Staying fit all year round will help you keep your youthful appearance for a much longer period of time. Think about your high school days! I don’t often mention the college days because that is about the time where most people “blimp out.”

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(Can you see how Val Kilmer’s cheeks and jaw line are hidden since he gained weight)

What Women Consider Handsome

Women really like a sharp and angular face. This is created when someone has a strong jaw line, chin, and cheekbones. This square jawed look is very masculine and can be found on those who have low body fat. Even though some people’s features stand out more than others, the principle is still the same. Think about some of the “handsome” celebrities. They indeed have these characteristics. Getting lean will make your face more kissable and not used at the expense of others to pinch your pudgy cheeks.

What Men Consider Pretty Or Beautiful

Women’s faces can also be enhanced when they are at a lower body fat. Models understand this when preparing for a photoshoot. Men like a slim face with dominant features but only to a certain extent. I don’t like it when women enter or train for fitness competitions. It’s impressive in the fact that it is difficult to do and requires a lot of dedication. But let’s be honest, it looks terrible and their face take on a very masculine shape. This is not good for the ladies.  If a woman has a more defined six pack than me, I am officially grossed out. End of story! Aim for more suitable levels like Jessica Biel. She is a really fit woman but still has soft and feminine features. Trust me, guys like it.

Attractive Face Want A More Attractive Face? Lose The Extra Body Fat

(Charlize Theron looked terrible after having to gain a lot of weight for “Monster”)

You Can’t Fool Me With That Face

I don’t know too many people that understand this, but did you know that your face and abs are almost in direct correlation? Looking at someone’s face is a dead giveaway to the state of their abs. If someone has a pudgy face with a blurred or almost absent jawline, I can guarantee you they don’t have a toned six pack. It is nearly impossible to have a chubby face and be in phenomenal shape. This is why I can instantly look at someone’s face and be able to determine if they have low body fat.

Style And Fashion Is Sacrificed With Excess Weight

Whether you have 30-50+ pounds to lose or just 10 pounds, you have a much more attractive face under that fat. Think about some great things to motivate you to lose it. Let’s take style and fashion as an example. When someone is lean they have a certain “hipness” to them in regards to style. They are able to wear and “rock” certain clothes that heavier people can’t pull off. This also goes for hairstyles. Lean men and women can go crazy with their hair and can somehow pull it off. If an overweight person does the same, it just doesn’t look right. For example let’s point out bald guys. For those who shave their heads, a chubby face can make you look like the Potato Head man. Meanwhile, a slim guy with a shaved head can still have a certain “GQ” look to them.

russel Want A More Attractive Face? Lose The Extra Body Fat

(Once again, see how a pudgy face takes away from his former masculine one)

Note: I don’t know how many people know this but I recently shaved my head. That is why I brought it up ahaha. I’m still trying to get used to it but I just can’t believe how cold I am all the time! I think I will have to update my “About” picture.

The Sprinters Body:Sprinting Workouts For A Toned Butt And Thighs


Did you know that sprinting workouts shape a much better lower body than traditional butt and thigh exercises? Have you noticed that the sprinters body almost always has a toned butt and thighs? Lunges, dead lifts, squats, leg extensions, kickbacks, and other rear exercises are typically the norm when wanting to shape the lower body. I am not a big fan of these types of exercises because the lower body has more growth potential than its upper counterpart.  Therefore the inclination to add bulk to the hips, thighs, and butt are more likely than building density. This is why I am a firm believer in directing your efforts into some kind of sprinting workout routine over direct leg work.

 Running The Sprinters Body:Sprinting Workouts For A Toned Butt And Thighs

Understanding the Gluteal Fold And Why It Pertains To Sprinting

The transition where the butt meets the hamstring is known as the gluteal fold. A person that has a well developed derriere has a very smooth and clean “glute to hamstring” area. What I mean by “clean” is that the butt should not hang over the hamstrings. When the butt is not developed properly or is carrying too much fat, it tends to sag. You can actually perform a little test to see if your backside needs some work. If you can hold a pencil between the hamstring and butt muscles, then you know your backside is under developed.  To describe the ideal butt while staying within the cleanliness of the site, your backside should be round and full but with a natural lift….not saggy. Sprinting does a fantastic job of lifting the butt without adding size which is crucial for a smooth gluteal fold.

Why I like Sprinting Workouts Over Resistance Training For The Lower Body

I talk a lot about lifting heavy weights for low reps for true muscle tone and density. You won’t gain size as long as you are stopping short of failure and allowing enough time between sets. This goes for both men and women.  Although this principle is true, you can still add mass to the lower body when lifting in this manner. This is due to the higher growth potential in the legs.  Even with lighter weight, squats and dead lifts engage the butt and thighs to a high degree. These two exercises revolved around “time under tension” and this is where muscle mass can develop. This is why I truly believe that sprinting will sculpt and define a much better lower body than resistance training. Sprinting lifts the butt and tightens the thighs without adding bulk.

Cardio Training: Jogging Doesn’t Cut It

Your glutes and legs contract very hard during quick and explosive movements. Jogging doesn’t come close enough to provide the same results. Jogging doesn’t seem to work the butt very well, but sprints do!  Sprinting in an intense manner for short durations provide a lot of quick and hard contractions in the glutes and hamstrings.  Short and quick contractions are key to firming the rear and thighs without gaining mass.

Sprinting Increases HGH

High intensity exercises like sprinting burns major calories after your workout due to the release of human growth hormone (HGH). The metabolic changes in the body are at its greatest under intense exercise and provide the necessary release of the powerful fat burning hormone. This is not the case in less intense activities. Activities like jogging, walking, or normal weight training don’t provide the same benefits. Because of this, you will burn less calories and fat if you don’t include intense exercises along with your current workout routines.

Sprinters Body 300x216 The Sprinters Body:Sprinting Workouts For A Toned Butt And Thighs

HIIT Sprinting Workout Routine On A Treadmill

1) Take a brisk walk on a treadmill for 3-5 minutes to warm up (depending on different treadmills: level 3.0-4.0) 

2) Eventually speed up the treadmill for a good jog for about 1-2 minutes (level: 7.0 – 9.0)  

3) After 1-2 minutes of jogging speed up the treadmill to a light but still tough sprint. You will run in this manner for 30 seconds.

4) Decrease the speed back down to a light jog (level: 7.0-9.0) for 1-2 minutes. If the jog is still a little difficult then decrease the speed even more to catch your breath.

5) After the 1-2 minutes of jogging, keep increasing the speed until you are all out sprinting for as close to 30 seconds as you can. Note: It is natural to gradually decrease in speed when sprinting for this length of time.

6) Alternate every 1-2 minutes between jogging and sprinting for 20-30 minutes. It is important that you keep the same “light jog” level each time after your sprints. You want to make sure you have ample time to catch your breath and regain enough energy to go as hard as you can for the sprints.

0 The Sprinters Body:Sprinting Workouts For A Toned Butt And Thighs

(Simply amazing. It was awesome to watch him on tv during the Olympics.)

HIIT Sprinting Workout Routine Outdoors

If you have the luxury of running outdoors or on a track then this is ideal. I find it much more enjoyable to be able to breathe in some fresh air than to be stuck inside. If you don’t have a track then do your best to find some smooth pavement that is around two football fields in length. This is a range of 200-250 yards (220-275 meters). The sprinting intervals will be very close to the treadmill but with some minor tweaks.

1) Warm up with a light jog or brisk walk for 3-5 minutes

2) After your warm up, increase your speed to a faster jog for 1-2 minutes. This is done to “prime” the legs. You can extend the time until you feel comfortable to begin sprinting.

3) The running start: You will transition your jog into a 100 yard sprint for about 10-20 seconds. Note: Gradually jogging into an all out sprint will help reduce the chance of pulling a muscle in the beginning of your workout.

4) Decrease your speed back down to a light jog for 1-2 minutes.

5) Sprint as hard as you can for 30 seconds. Note: Before your sprints, try to aim for a 5-7 second “faster jog” to allow for a smooth transition (the running start).

6) You will alternate sprinting and jogging for 15-20 minutes.

Note: Sprinting intervals are tough. It is natural for you to be out of breath after the first 10 seconds of sprinting. You will also begin to decrease in speed very quickly. Just keep working at it and you will eventually be able to sprint for much longer durations.

Steady State Cardio For Additional Fat Loss

The only time I recommend steady state cardio is when it is supplemented after some form of high intensity intervals. The moment your sprinting workout routine is complete, jogging for 10-20 minutes for a light to moderate pace will really help burn off that last bit of stubborn body fat.

Some Final Thoughts

Sprinting workouts like this should be done 3-4 times a week. Implementing intense cardio will transform your body in more ways than you can imagine. It boosts whole body fat loss while giving you a toned butt and thighs. This is why a sprinters body has the complete package.

Note: I highly recommend going into each workout on an empty stomach and waiting at least 1 hour afterwards to eat. This will maximize HGH release.

Why Celebrity Workout Routines And Popular Hollywood Diets Are Untruthful and Overrated


I just got back from an awesome vacation and wanted to write about this particular topic right away. I got burnt pretty bad from walking the beaches of Florida so I was having a hard time falling asleep at night. Since I was a little restless I decided to do some channel surfing in my hotel. I couldn’t find anything worth watching until I stumbled across a celebrity trainer giving fitness advice for women over 40. I believe the routine was designed for Courtney Cox. I don’t know the name of the show or host but it was quite comical to watch the workout unfold. The trainer instructed the host to perform this weird “row/arm flap” move with a three pound dumbbell.  Watching just a few exercises taught by the trainer confirmed how useless this celebrity workout routine really was. The problem is that normal women across the country will latch on to this ineffective plan and wonder why they aren’t getting results.

iStock 000004476916XSmall Why Celebrity Workout Routines And Popular Hollywood Diets Are Untruthful and Overrated

Good Genetics And Bad Advice

I don’t want to dive too deep into the topic of genetics so I will keep it brief. Way too many people blame bad genetics for being fat. Unless you have some rare condition, being overweight or obese is not an excuse for bad genetics. Genetics may incline you to gain weight a little easier than others but you still have total control of your eating and exercise habits. A comment by the show’s host explains my point. “You don’t want too heavy of a pound if you want Christy Turlington’s arms.” Even though the trainer agreed with the statement, it simply isn’t true. Lifting heavy weights for low reps tones the arms. You just have to make sure you are stopping a rep or two short of failure with ample rest between sets.

Exceptional Genetics=Less Effort

 Ok..back to genetics. Women like Courtney Cox and Christy Turlington have great “slim” genetics that work in their favor. People with exceptional genetics can perform bicep curls while holding an apple or tricep extensions with a feather and still get great looking arms. Ok maybe that is a little extreme but I hope you get the point. Just keep that in the back of your mind for a moment. So what does this have to do with celebrities?

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Why I Talk About Hollywood Diets And Celebrities??

It comes to no surprise that celebrities generate more searches per day than just about any other topic online. With that being said, it is very popular for writers/companies/bloggers/myself to use celebrity names to drive traffic to their sites.  There is a huge buzz of interest to know and follow the lives of Hollywood actors. The largest portion of searches come from people looking for the latest celebrity workout routine or Hollywood diets. In reality they just want the slim “Hollywood Look” but are unsure how to get it. So they blindly imitate what they think the stars are doing.

This Is A Huge Reason Why I Started This Site

There is a growing amount of those who are sick of the bulky “bodybuilder” look and just want a functionally fit body. That is what this site is laser focused on. I want to give the proper information and tools to those who are searching to sculpt a slim and toned body that resembles that of famous celebrities, models, and athletes. That is the main reason why I use celebrity names to drive traffic to this site. So there you go….

Copying An Exact Routine Will Not Get The Job Done

Even though you may be able to find a detailed workout that is supposedly followed by a celebrity, I don’t trust them. A vast majority of the workouts are very vague, basic, outdated, ridiculous, and weird. Following their routines from popular sites, magazines, and publications, are typically nothing but sales techniques.  For the most part you are not going to get in top shape by following them. Even though I do have some routines for you on this site to follow, understanding the core principles behind them is what counts. With any routine, you must know why and how things work. This is why I provide the tools and information behind the workouts and not just a “plan” to follow. Once you understand how fitness works, you can essentially mold your own routine to sculpt the kind of body you want.

Hollywood Has A Dirty Secret

Many celebrities have to spend countless hours in the gym and with the use of complex diets to achieve an ideal body. Since most celebrities don’t adapt a lifestyle of fitness, they are under some serious time crunches to get ready for a movie role. Because of this…diet and exercise is just not enough to get “movie ready” in such a short time. What they don’t tell you is the other “thing” they use for a quick fix…HGH pharmaceutical injections!  This is the little secret that they don’t want you to know about. The widespread use of HGH injections used by celebrities is what enabled them to get in phenomenal shape in record time. HGH does an amazing job of increasing muscle mass and fat loss even without exercise. So no matter how bad celebrity workout routines are structured, they will achieve phenomenal results very quickly with the use of HGH.

0 Why Celebrity Workout Routines And Popular Hollywood Diets Are Untruthful and Overrated 

Don’t Be Discouraged…You Can Achieve The Same Results Without Injections

I don’t ever recommend the use of pharmaceutical HGH to get fit. I find it more impressive for those who can stay in great shape no matter what time of year without any use of pharmaceuticals. Don’t worry…you can definitely reach the same look of any celebrity so don’t give up. If you couldn’t I wouldn’t be writing about it. I’m trying to teach you how to do it the right and healthy way. I also truly believe that your body will thank you in the long run.

Take Note Of Celebrity “Transormations” For Movie Roles

You already know what I am talking about. The ones who are sporting a chiseled body for their current movie yet a few months earlier they looked like they could have been a spokesperson for Krispy Kreme donuts! A doctor’s prescription is most likely present when you see ridiculously fast transformations. I am not saying that all celebrities are involved with this stuff. I am just skeptical of the “over the top” body changes in such a short time.  I will say that guys like Matthew Mcconaughey, Jason Statham, and Hugh Jackman seem to stay in pretty good shape year round. They may or may not be using HGH, it is difficult to know. I will try and give them the benefit of the doubt.

Note: I discourage any kind of pharmaceutical injections. Great health does not come from the use of drugs, injections, magic fat loss pills, etc. Good health also doesn’t just come from the latest Hollywood diets or popular celebrity workout routines. It comes from getting your butt off the couch and putting the material and principles to good use.

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