Fitness Black Book

Fitness Experts - Who is Right? Who is Wrong? Are you Confused?

admin — Fri, 06 Nov 2009 00:45:06 +0000

I actually don't believe in the term fitness expert. I don't consider myself an expert. I am a student of fitness. I consider the other bloggers, readers, people who comment, and product owners as one big mastermind. I soak up knowledge, look at and consider the newest philosophies and fine-tune my approach over time. What I recommend today is slightly different than what I would have recommended 2 years ago. Two years from now, it will be slightly different than today.

[I can easily understand how someone could be completely thrown off by all the conflicting advice online. With the Internet, this becomes even more confusing. There has never been so much information available at the click of a button.]

Almost an Unlimited Amount of Approaches Will Work
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Tags: Main, body weight circuits, brad pilon, craig ballantyne, fitness experts, fitness sites, john barban, lyle mcdonald, mark sisson, muscle definition, steady state cardio

Fitness Black Book Turns 2 Next Week - A Big "Thanks"

Your Basal Metabolic Rate - How it Applies to Rapid Fat Loss

admin — Fri, 30 Oct 2009 00:24:45 +0000

Your basal metabolic rate is the number of calories your body burns, not including calories burned from daily activity. I realize that calorie counting and knowing your BMR may seem like an "old school" approach to dropping body fat, but an understanding of these numbers will help if you are stuck. I want to discuss your BMR and why many people simply eat too many calories per day when trying to lose weight. We will also discuss the fact that people overestimate the effect that adding muscle has on increasing the BMR.

[I wasn't planning on throwing in another Halloween photo, but this picture was too good to pass up.]

Understanding BMR Is Going to Help You Get Lean Quickly
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Tags: Dieting for Fat Loss, basal metabolic rate, BMR, calories per day, ese, fat loss, john barban, lose body fat, lose weight, metabolism, personal trainer, slow metabolism

Tips to Fix "Skinny Fat" Syndrome

admin — Fri, 23 Oct 2009 20:58:41 +0000

I'm sure you have all heard of the term skinny fat. This when someone is chubby but doesn't take up much space. A person who is close to their target weight, but is soft all over. To be honest, this is a super easy thing to fix, but a lot of people go about it the wrong way. Someone who is skinny fat is just 3 months away from transforming their body, they just need to attack this problem the right way.

[This isn't an example of skinny fat people. I just wanted to include a Halloween themed picture, since this holiday is approaching for a lot of us. I think it looks psychotic when people wear animal heads without the rest of the costume.]

Still Skinny Fat Even After Training for Some Time?
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Tags: Body Fat, calorie deficit, cortisol, HGH, Human Growth Hormone, lose body fat, muscle tone, skinny fat, skinny fat people, vacation body, vacation body blueprint

Motivation Tips for Sticking to Your Workout Routine - Guest Post by Gym Junkies

Intense Exercise at Home - Easy to Give Up When No One is Watching

admin — Fri, 16 Oct 2009 23:01:49 +0000

I am doing an intense exercise routine in my apartment this winter. One of the days is such a pain in the butt that I really have to psych myself up to mentally prepare for it. The big challenge I have found with doing exercise at home is the ability to go easy on myself or finding an excuse to cut my workout short. It is much harder to justify cutting a workout short, when you drive to a gym. I'd like to discuss this a bit as well as get your comments and tips that you may have regarding exercising at home.

[The benefits of working out at home is the time you save. The downside is that you are the only person holding yourself accountable. It is so easy to simply find an excuse to cut your workout short, skip sets, etc.]

Character = How You Behave When No One is Looking
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Tags: Home Gym, circuits, exercise at home, gym junkies, IF, intense exercise, nine inch nails, working out

Ab Circle Pro or Body by Jake? A $10 Alternative That is More Effective!

admin — Tue, 13 Oct 2009 05:00:49 +0000

Ab Circle Pro sells for $199, Body by Jake Ab Scissor Ultra sells for $159, and the basic "old school" Ab Wheel sells for $10. The ironic thing is that cheap little ab wheels are more effective than either of these over priced, yet wildly popular, ab machines. The crazy thing is according to the merchant, over 700,000 Body By Jake Ab Scissors have been sold to date. Who knows how many Ab Circle Pro units have been sold, but it has to be a ton judging by all the recent infomercials on TV late at night or early in the morning.

[Getting flat abs or a a six pack is mainly about diet. The Ab Circle Pro advertises that you do "Cardio & Abs at the Same Time". Technically they aren't lying, except that the type of cardio performed will do very little if anything to make a difference.]

I Wish I Had Those Advertisers on My Side (Not Really)
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Tags: Six Pack Abs, 7 minute abs, 8 minute abs, ab circle pro, ab workout, aerobic exercise, body by jake, fitness model, home gym, lose weight, planks, power rack, steroids

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High Metabolism When Young & Slow Metabolism When Old? Inevitable?

admin — Wed, 07 Oct 2009 23:36:00 +0000

I am sure you have heard the excuse of a slow metabolism as a reason for putting on weight as people get older. I remember being pretty thin as a teenager and older relatives telling me to "enjoy it while you can". They would say things like, "I was thin just like you until I hit 30, then my metabolism slowed down". I was told "just wait until you are 30, then you will understand what we are talking about". So I am rolling up on 40 and didn't put on any weight in my 30's. I waited for that big metabolism slow down to hit me, but it never really happened. Was I just lucky or is something else going on here?

[I love black and white photos, especially when they are well done. I chose this particular photo because I love the lighting and shadowing. Plus this older gentleman looks great!]

It is True That Young People Have Less Body Fat on Average
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Tags: Body Fat, body fat percentage, calories per day, fat loss, high metabolism, maintain muscle, metabolism, muscle mass, slow metabolism, weight gain

"Why Exercise Won't Make You Thin" - Analyzing This Time Magazine Article

admin — Fri, 02 Oct 2009 21:49:50 +0000

I am going to dissect a recent Time magazine article called, "Why Exercise Won't Make You Thin". I do agree with parts of this article, but think a lot of this is bogus. The author simply isn't taking a strategic approach to exercise and seems to be complaining for his lack of results. That being said, I do agree with a few of his points. Let's dig in!

[While staying lean and losing body fat is largely about diet, you can magnify the effects of a good diet with the right types of exercise. Note: The photo above is a good example of eating smaller portions of your favorite foods.]

A Brief Overview of the Article in Time Magazine
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Tags: Dieting for Fat Loss, body fat, brad pilon, calorie deficit, Interval Training, kettlebell circuits, losing body fat, steady state cardio, vacation body, vacation body blueprint, working out

Cosmo Magazine Dating Advice for Men?

Ryan Kwanten's Workout - Jason Stackhouse from "True Blood"

admin — Mon, 28 Sep 2009 00:11:53 +0000

Ryan Kwanten is an example of a guy who stays extremely fit without going anywhere near a gym. He also keeps a normal amount of muscle mass for his frame, while keeping his body fat low. The result is a physique that looks great in nice clothes as well as on the beach. True Blood is an extremely entertaining show by the way, me and my girlfriend are hooked. So let's talk more about Ryan Kwanten's workout and how he stays so lean.

[The cool thing about being slim and muscular is that you can look great in stylish clothing. You certainly don't have to be as slim as Ryan, but there really isn't a big need to go out of your way to add a bunch of muscle. Being the normal size for your frame with exceptional conditioning, will create a better look than endlessly pursuing muscle mass.]

A Bit About Ryan Kwanten's Acting Background…
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Tags: Hollywood Fitness, body weight circuits, body weight exercises, body weight training, burning body fat, Interval Training, jump rope, low body fat, pull up, pushups, ryan kwanten workout

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Fitness Forums - The Good, The Bad, and The Ugly!

admin — Thu, 24 Sep 2009 01:34:30 +0000

A few years ago I decided to visit a few fitness forums to give helpful advice. Unfortunately back then, there were only two types, hardcore bodybuilding forums or extremely generic health and fitness forums. My experience with forums back then was a negative one. Luckily things are looking better on the fitness front. These days, there are several that are worth your time. I have a few suggestions of my own, but would love to use this post to create a growing list of good forums. Feel free to add to my list in the comment section!

[On the Internet, you have to weed through a lot of pollution to find the good stuff. Once you find a good forum make sure and protect it and keep it from degrading into something bad.]

My Brief Experience With Forums Made Me to Start This Site
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Tags: Fitness Blogs, brad pitt, fitness forums, GQ, lyle mcdonald, mark sisson, paleo diet, primal blueprint, strength training

"Workout Like a Rock Star" - Literally

admin — Mon, 21 Sep 2009 00:13:00 +0000

I have been alerted to an extremely entertaining body weight course used by actual Rock Stars while on tour. The course used to cost $27, but it has just been released for free. The thing about being on tour is that often times the band is far from a gym and doesn't have access to equipment. A trainer by the name of Ryan Murdock developed a body weight cardio routine (PDF and videos), called "12-Minute Stage Crazy: Cardio for Musicians". (Note: Ryan's free workout is no longer available. Click the link to see his full "Master Course". This is the program I am personally doing this winter).

[Here's a pic of Henry Rollins looking like a mad man. Not a huge fan of his stuff, but I respect musicians like him who have "street cred"…I like listening to music of various genres from artists who have lived a little. Kind of the opposite of what is big now.]

Completely Entertaining Writing…Thank God!
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Tags: Aerobic Exercise, body weight cardio, body weight training, fitness, get in shape, gym, workout

Fitness Tips and Observations From My First 40 Years

admin — Tue, 15 Sep 2009 02:35:45 +0000

Instead of doing a post analyzing a scientific study, I wanted to make a list of random fitness tips that came to my head when thinking about staying in shape and eating well, etc. These are just some observations I've made over the past 39 years. I don't turn 40 for another 3 months, but close enough. I am hoping to start this little brainstorming list and have people reading this, add to the list in the comment section.

[I like to think of posting an article on the Internet as sending a message in a bottle. It is crazy where the info winds up. I send out from my apartment in Seattle and within days it is found in many remote areas throughout the world. I really love the whole concept.]

So This is Just a Random List of Fitness Tips & Observations
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Tags: Main, bodybuilder, bodybuilding, eat stop eat, fat loss, fitness, fitness blog, fitness tip, fitness tips, james bond, lose weight, workout routine

How Interval Training Works - Lactic Acid, Oxygen Debt, and Recovery

admin — Thu, 10 Sep 2009 19:01:51 +0000

I talk about different forms of interval training and circuit training on this blog on a regular basis. I tend to shy away from discussing things like lactic acid and oxygen debt, because these are "zone out" terms. Many people tend to skim when blogs begin to read like Biology text-books. I want to explain how intervals work and go into more details, without making this a mind-numbing technical article.

[A skull engulfed in flames smashing a guitar? I have no idea how this fits in with the article …maybe the burn from lactic acid?]

Why Do We Push, Then Rest A Little, Then Push Hard Again?
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Tags: Interval Training, body weight circuits, circuit training, circuits, craig ballantyne, insulin, kettlebell circuits, kettlebells, lactic acid, metabolism, oxygen debt, weight loss

How to Get Stronger at Push-ups and Pull-ups Using a Soviet Special Forces Technique

admin — Mon, 07 Sep 2009 00:16:45 +0000

I want to explain to you a method of how to get stronger at push-ups and pull-ups. I found out about this method from former Soviet special forces trainer, Pavel Tsatsouline. Pavel is a guy I began following closely since the late 90's. I was just fascinated by his advanced strength training methods that were unlike anything I had read in the mainstream fitness magazines. His methods were based around training elite military forces how to stay light and lean, while gaining amazing strength. I began studying this guy like a mad-man. Here is just one of the many techniques I learned from this master trainer from the former Soviet Union.

[Here is a photo of a fighter plane from the former Soviet Union. I'm quickly becoming a history buff and I'm fascinated by the former USSR in particular. I vividly remember watching The Olympics in the 70's and 80's…and their dominance in many of the sports made an impact on me as a child.]

Get Stronger by "Greasing the Groove"
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Tags: Strength Training, forced reps, gain strength, gaining strength, get stronger, getting stronger, pavel, Pavel Tsatsouline, power to the people, pull up, pullups, push ups, pushups, strength training, USSR

The Common Cold Has Little Effect on Exercise Performance and Recovery

admin — Fri, 04 Sep 2009 19:17:11 +0000

I wanted to do a post about having the symptoms of the common cold and whether you should still exercise or take a break entirely. With the weather beginning to cool down and seasons changing in much of the world, many people tend to get a bit sick. If this happens to you are you going to workout just as hard, back off a bit, or skip your workout entirely? I always had a hunch of the right thing to do, but never had any scientific research to back this up. Well I just stumbled across a study that backs up my beliefs on working out while having a cold.

[Jack doesn't have a cold but seems to be sick in other ways. What he has isn't really contagious, but you probably want to keep your distance. "All Work and No Play Makes Jack a Dull Boy".]

A Study With a Surprising Find…
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Tags: Disease Prevention, exercise performance, HIIT, rhinovirus, the common cold, treadmill, working out

"The Vacation Body Blueprint" - My Free 56 Page Report is Ready for Download!

admin — Fri, 28 Aug 2009 22:30:13 +0000

I am about a day late in releasing my free "vacation prep" report, but it wound up being 16 pages longer than expected. People have been asking me for something like this for about 2 years. I procrastinated quite a bit, but my hope is that you will find it is worth the wait. I apologize ahead of time for not answering many comments the past week. It was because I was focusing on this report and giving it my all. I will do my best to catch up on as many comments as possible next week.

[Emily doesn't know proper beach etiquette. You aren't suppose to make "snow angels" in the sand…That is for winter vacations only!]

Craig and Matt - A Case Study That Helped form the Report
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Tags: Swimsuit Body, body fat percentage, cam gigandet, dieting, low body fat, vacation body, vacation body blueprint

"Getting In Shape for a Vacation" Report Almost Ready!

admin — Mon, 24 Aug 2009 22:15:42 +0000

This post is more of a quick update. I am close to finishing a free, but comprehensive, report on getting in exceptional shape for a special event. This report will outline a simple, yet effective way to get a bit "extra lean" for something like a wedding, vacation, graduation, class reunion, photo shoot, etc.

"Hey baby…I want to kiss you but you have a little bit of sand on your chin!" (Antonio has the habit of ruining romantic moments).

Here is the Cover I Had Designed…
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Motivation Tips for Sticking to Your Workout Routine - Guest Post by Gym Junkies

admin — Fri, 21 Aug 2009 20:17:37 +0000

Today I am putting up a guest post from Vic over at Gym Junkies. Although my workout philosophy is different than what Vic teaches, the guy keeps in amazing condition year round and has my respect. I'm the first to admit that there are many, many approaches to getting lean and fit and I would be skeptical of anyone who claims to have "the only way that works". Gym Junkies might be the most organized fitness blogs online today. My favorite part is the "How to" videos that are organized in the left hand sidebar. The site is just full of step-by-step instruction and feels almost like a paid course in strength training.

[Once you get lean, it is easier to stay motivated to eat well and workout. The key is to get to he point where you feel like you look great. Once you feel and look your best, you won't want to go back.]

So I asked Vic to Do a Post on Motivation. Here's Why…
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Tags: Workout Routines, circuit training, fitness blog, gym junkies, motivation tips, strength training, workout video

Bar-Barians - Ninja Masters of the Pull Up Bar!

admin — Wed, 19 Aug 2009 23:45:15 +0000

This post is to prove to people they can reach an ultra-high degree of conditioning with something as simple as the pull up bar. I've been writing a lot about body weight training and I've personally been trying to get better at pull ups and chin ups. You guys may or may not have heard of the Bar-Barians, but these guys are flat out impressive. They don't train with weights, but I would go as far to say that they are most likely in better shape and more ripped than just about anyone in your gym. If you have never been exposed to the Bar-Barians, prepare to be "Wow'ed"!

[The Bar-Barians were founded in 2004 and are based out of Brooklyn, New York. These guys are some of the most impressive athletes I have ever seen. Brooklyn has a reputation for being a tough area, but I'm guessing people don't mess with this group.]

Don't Let Their Tough Demeanor Fool You…
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Tags: Strength Training, bar-barians, barbarian, chin up, chin up bar, chinups, getting stronger, muscle definition, pull up, pull up bar, pullup, push ups

Yvonne Craig (Batgirl and Green Lady from Star Trek) - Looks Better than Present Day Female Fitness Models

admin — Mon, 17 Aug 2009 23:56:24 +0000

Yvonne Craig is my idea of a woman who stayed in great shape her entire career without losing her femininity. In fact, I think women had it right in the 60's. For the most part they remained slim while keeping their soft curves. When men get too big and ripped it looks "forced". The same goes for women. When women overdo their workouts and do too much volume of lifting they can put on too much muscle. I think light muscle tone while being slim is the ideal route. I know that I risk upsetting some people by posting my opinion here, but I guarantee you that I'm not in the minority here.

[This is a picture of Yvonne Craig from Star Trek in 1969. What many people don't know is that she was 32 when she played the green woman (or green lady). Staying lean and fit is easy when someone is in their early to mid 20's. Unfortunately, a lot of people let themselves go when they enter their 30's.]

A One Paragraph Biography of Yvonne Craig
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Tags: Hollywood Fitness, batgirl, bodybuilder, bodybuilders, fitness, fitness competitors, fitness model, james bond, jessica alba, muscle tone, yvonne craig

Reduce Calories and Reduce Unnecessary Time Spent Working Out

admin — Wed, 12 Aug 2009 17:05:26 +0000

If you reduce calories consumed you can get the same fat loss results with less time spent exercising. Eating 2,000 calories more per week than you need and then doing cardio 5 times per week to burn those 2,000 calories leads you to a net fat loss of nothing. A lot of people ask me how many times per week they should workout. My answer is that it depends upon how many excess calories per week they plan on eating. I enjoy exercise, but it is just a small part of my life. I used to train 4-5 times per week, but now I am more likely to get in 3 sessions per week. The key is that I have reduced calories to get just as good of results with less visits to my gym.

[By simply "eating less" and staying active day to day, you can reduce the amount of official workouts per week. Although it sounds simple, many people eat too much and then burn off those excess calories with many unnecessary hours in the gym.]

Getting Great Results With Just 3 Short Workouts Per Week
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Tags: Workout Routines, Intermittent Fasting, low body fat, overeat, overtraining, reduce calories, walking, working out