Stop doing this. Then keep reading to fix your already bad real squat.

The Squat is a technical lift … maybe … the most technical lift of all.

• Chest should be up,
• shoulders back and down,
• elbows down,
• lower back slightly arched,
• sitting back into the squat,
• weight on the midfoot/heels,
• knees pressing out to the sides,
• posterior chain loaded …

… And rebounding strong out of the hole … there’s a LOT to get right!

Here’s What Happens When You Start Doing It Right …

Instead of turning it into a “good morning” type exercise, like a lot of people do. Where you bend too far forward, like a table, like JABBA THE BENCH was prone to doing (no pun intended!)

You start doing it right and you send your friend the following after a hard squat workout, via text:

JABBA THE BENCH: Somethings wrong. There’s this achey feeling in my thighs. Its like the same feeling my back usually has after squat day but for some reason it’s in my legs …

ME: Ohmygod! I think u might actually have “propersquatitis” disease! It usually shows up when u focus on doing exercises like the squat correctly for a few weeks!

JABBA THE BENCH: Oh no! I have heard of this! The only cure I know of is “roundbackitol”!

ME: To be honest i caught propersquatitis when I first started. The symptoms r easy to deal with: confidence. self respect. posterior chain development. I’d just keep it if I were you!

JABBA THE BENCH: I just may. I hear it’s one of those which the cure is as bad as the disease. Without the pounding ache in my lower back how will I know I’m helping my Deadlift tho?

ME: Yes that’s one of the first symptoms – ur squat ceases to be an accessory exercise for ur deadlift and becomes its own lift!

Start Fixing Your Squat Today:

These articles might help:

• How To Squat With Proper Form
• How To Fix Your Squat In 30 Seconds Or Less
• Why Box Squatting Sucks & Why You Should Do It Anyways!
• Back Squat – Sitting Back Into The Squat
• Back Squat – Getting The Correct Stance
• Back Squat – Getting The Bar Position and Your Hands Right
• How To Make The Squat As Useless As The Leg Press

And when you’re done there … practice, practice, practice

Related posts:

1. Back Squat – Sitting Back Into The Squat
2. Back Squat – Getting The Bar Position and Your Hands Right
3. New Deadlift, Squat and Bench PR July 09

Pudzianowski knows how to lose fat and not strength. Do you?

Got this excellent comment:

“alright so here it is. I weigh about 180 lbs and I am High Bar squatting 225 lbs for 3 x 5. I do this 3 times a week as per the Starting Strength program (yeh I am going against Rippetoe with the High bar squat, but I like it better). I want to lose a lot of fat and am at about 20% bodyfat right now? My nutrition is now in check so the only variable that I am missing is cardio. I used to do basketball but i rolled my ankle for the 5th time on friday so I have to take a week off. Anyways, what type of cardio would you recommend to lose fat fast? Should I do something like the BEAR complex post workout? There is no track in my area for me to sprint on, which is a shame since I love sprinting. Anyways, how many times a week should I do some sort of HIIT and how many times a week should I do steady state so that it DOES NOT interfere with my strength gains?”

Ahh … where do I start?

You’re Focusing On Being Strong! Good For You …

This is the first step to getting a great body. Both healthy and looking awesome.

Good for you. And if you like the high bar squat better … and you just wanna combine it with the Starting Strength program … I say more power to you!

Personally, for me, I like the low bar squat because I feel it focuses more on posterior chain development — which I feel all of us in Western Civilization are lacking in (for more, read: Posterior Chain – Why You Gotta Train Yo’ Back-Side! )

Are You Sure You Know How Fat You Are?

I’m not being an asshole, only being blunt, because I want to get a point across, you claim:

I want to lose a lot of fat and am at about 20% bodyfat right now?

Don’t worry!

I respect the question mark at the end of your sentence which I’m imagining means you’re not sure how much fat you’re actually carrying around.

To be sure, most “Big” guys who are lifting weights TOTALLY underestimate how much weight they’re lifting. Judging by your size and squat numbers — you’re probably underestimating how much fat you have … OR … you’re still building your strength up.

At 135-139 lbs … hovering around 10% body fat … I can do your workout of 225 x 3 x 5. At least with a low bar position … and not going ass to grass olympic style … actually I may be able to do it but it would be tough.

Either way, you have about 40lbs on me … so I’m thinking you may have a little more fat than you’re thinking or you’re still building strength. EITHER ONE IS FINE!

I just want to make the point that most bigger guys underestimate how much weight they could lose and still be lean and strong. For example, a guy in my gym now figured he had about 20 pounds to lose of fat and he’d be where he wanted to be. He’s finding out (after 15lbs of fat melted off) that he could lose MUCH more.

Most people realize this as they start cutting weight. For reference, unless a guy is taking steroids, it’s VERY unusual to see a lean (below 10% bodyfat) athlete/bodybuilder/anyone who’s around 6 feet tall and weighs 200 lbs or more.

Next …

IS Your Nutrition Really Good?

You asked …

My nutrition is now in check so the only variable that I am missing is cardio.

I’d like to ask you, IS your nutrition in check?

Here’s two things:

1. what most people think of as “good” nutrition is REALLY off!
2. most guys focusing on strength mistakenly think “eating = more strength”

1. What Good Nutrition REALLY Is …

Try these posts:

• Doctor Reveals What You Should Eat Every Day For Fat Loss And Health.
• Eat This And Get Healthier In Just 10 Days
• Never Eat These 3 Foods
• A Sample Of How I’m Eating These Days …

2. Eating More Does NOT Equal More Strength …

Now, there is a caveat here … HARDGAINER WARNING:

Most guys that think they are “hardgainers” simply do NOT eat enough. Think you’re a hardgainer? Here’s the ONLY advice you’ll ever need: “Eat until the scale moves and go from there” Basically, if you’re working out, and you’re saying “I’m eating ENOUGH to gain weight but I’m not!” Then you are NOT eating enough. Keep eating. If the scale moves, then you’re eating enough. Eat until it moves. Then go from there (meaning: did you gain fat? then eat a little less … did u gain muscle with little fat? Then you’re eating the right amount! keep doing that!)

Now …

Let’s say you read those articles up above and realize you could “clean” up your diet. Basically eating the “right” foods. Good. That alone for most guys will have them dropping weight like Lil Wayne drops punchlines.

But … let’s pretend for a minute you’re already eating like those example articles above.

You wanna lose more weight? Simply eat less.

It’s the EASIEST way to lose weight. You don’t need cardio. You don’t need other stuff. If you hit the strength training hard and aren’t a total couch potatoe at home (meaning you walk around, do stuff, and do something other than go to the gym) then you should just eat less.

The FEAR here for most guys (especially bigger guys focused on gaining strength) is that by eating less they’ll lose strength. This is purely psychological. It’s not real. You may FEEL weaker after not eating or eating less or whatever, but it’s just not true.

One, there’s been studies where men were tested in strength with barbell exercises. Then they were put in a FASTED state (no food) for 36 hours. Then tested on those same tests again. The result? They had the same levels of strength at everything.

It’s HARD to lose strength from eating too little …

Next, the same friend I mentioned above who has dropped 15 pounds already has seen his bench press numbers go UP! He’s getting stronger while he’s getting leaner. Go figure.

So I would highly advise that you just work with your diet MORE to lose weight instead of adding additional cardio.

That being said …

How To Do Cardio Without Losing Strength …

Do as LITTLE as possible.

Ideas:

• Tabata protocol intervals (4 mins or less!) How to lose weight fast in 12 minutes or less
• Hill Sprints (grass easier on joints, find a hill) Hill Sprints – Burn Fat & Build Killer Endurance With Hill Sprinting!
• Jump Roping (keep it 12 minutes or less, intensity over time) Jump Rope Training For Fighter Fat Loss and Conditioning!
• Rowing (avoid your ankle injury, and hard as fuck): Rowing Exercise For Fast Fat Loss and Conditioning

Don’t go overboard with this to keep your strength gains growing. 2x a week max. Again, you can NOT out-train the dinner table, get your diet in order, it’s a LOT easier.

And/or you could do 15-30 mins of light, steady state cardio after your weight lifting workouts or in the morning before breakfast (if you eat breakfast) in a fasted state. That should also be easy to recover from.

Other Articles On Losing Fat and Not Strength:

• Fat Loss AND Muscle Gain?
• Muscle Building and Fat Loss — Can You Do Both?
• How To Lose Fat Not Muscle
• 3 Tips To Burn Fat Not Muscle
• How To Lose Fat and Build Muscle

I feel I’ve given you MORE than enough to work with here and help you achieve your goals. To give me something back, send me a BEFORE/AFTER photo of yourself after you’ve taken this advice to heart … and more importantly … ACTED on it!

Related posts:

1. Lean Body Nutrition 101
2. How To Lose Your Love Handles
3. Strength Training 101 — Get Strong, Build Muscle, Lose Fat

This is great! But at the same time, it’s really annoying that it took this long for it to be accepted as fact.

An article in the New York Times proves “6 meals a day speeds your metabolism” is a myth.

Of course, I wrote about this in my smartly titled, The “6 Meals A Day” Myth, way back in September, 2008 … but what do I know right?

Related posts:

1. Eating More Meals Does NOT Speed Metabolism, Motivation, and Primal Blueprint
2. The “6 Meals A Day” Myth
3. Fat Burning Exercises a Myth?

There’s not a lot of things that you shouldn’t “ever” eat.

In fact, I’ve never been the “never” type of guy. Pretty much EVERYTHING is good in moderation … and even most things that seem to be unhealthy … have some health benefits when used in moderation. Stuff like …

• Drinking alcohol …
• Eating saturated fat …
• Smoking certain things …
• Etc,

So it’s hard for me to say “NEVER” eat these things … but … I feel in this case it’s justified.

Once again, my main man, Dr. Al Sears breaks down 3 of the foods you should never eat if you wanna be healthy, lean and virile!

Dr. Sear’s writes:

“Here are three foods that will put you on the fast track to fat:

Breakfast Cereal: This one is a little deceptive. No one thinks of cereal as being a threat to their health. But no matter which one you choose, breakfast cereals are high on the glycemic index (GI). For many people, a dose of high-glycemic carbs in the morning is the prescription for building excess body fat.

You’d almost be better off eating a candy bar or a piece of cake.

The GI of an average piece of chocolate cake is between 31 and 38… a Snickers bar is about 43. Not bad.

Compare that to the GI of Kellogg’s Corn Flakes… which registers a whopping 132. That means corn flakes break down into sugar in your bloodstream faster than pure glucose!

And if you add fuel to the fire by putting sugar on your cereal, you’re sending an overwhelming surge of sugar into your system.

Remember, high blood sugar triggers a wave of insulin. And insulin is the hormone that sends the message to build and store fat.

Even “healthy” cereals like Grape-Nuts have a GI of 80. That’s also very high.

It might be a fast fix when you’re rushing in the morning, but cereal in the morning will make you fat. Avoid it at all costs.

French Fries: Possibly the worst foods you can eat. First off, potatoes are high-glycemic and not good for you in any form. But when you take potatoes and deep-fry them in trans fatty oil, you have a recipe for sickness and disease.

While white potatoes aren’t the best choice, the oil they’re cooked in adds much more danger than the potatoes do. If you need a potato fix now and then, opt for a baked potato or, better yet, sweet potatoes. They’re loaded with carotenoids, vitamin C, potassium, and fiber.

Bagels and Breads: Don’t fall for the “whole-grain goodness” trap. When it comes to the glycemic index, it matters very little whether breads are made from whole grain or not. Grains spike your blood sugar, and you know what that means.

Forget about the commercials you see on TV. Unless you are very poor and can’t get enough calories without them, you should avoid grains at least until you get as lean as you want to be. You’ll be better off without them.

In the morning, take a few extra moments and scramble some eggs. Before you throw the eggs in, sauté some sliced tomatoes and spinach. Maybe some onion, too. In less than 10 minutes, you can have a breakfast that will make you feel pumped and energetic for the whole morning.

And if you need a fast lunch, try a wrap instead of a sandwich. More and more restaurants offer wraps these days. They come in all styles – spinach is my favorite. (Try and avoid the heavy flour tortillas.)

With That Being Said, I Sin On Sundays …

So lately, I’ve been endulging in my “sin” of eating McDonald’s breakfast sandwiches on Sunday mornings before Church.

And Yup, I get the bacon, egg and cheese bagel. Spikes the ole insulin? Yup! Along with lotsa fat? Yup! Tastes unbelievably delicious? Yup!!!!

But you know what? I don’t try and deceive myself into thinking it’s something healthy I’m doing. It’s like my cheat day. And I usually take additional measures the rest of the day to minimize the impact (eat a little less, etc).

So whatever.

Don’t eat those three foods above … “ever” … and if you do … just know you’re not doing yourself any good. Life’s too short for any other attitude

Related posts:

1. Muscle Gain Foods – Eat These Foods To Gain Muscle
2. Why You Should Eat Organic and Natural Foods
3. Carbs Can Cause Cancer

In response to multiple requests from subscribers about how I’m eating, I’ll share with you a couple days of my diet lately …

A while back, I did this post: Some Examples Of What I Typically Eat Every Day — this was a little over a year ago. Back then, I was focusing HEAVILY on eating a lot of saturated fat — a la the Anabolic Diet.

What’s Changed Since Then?

Well, I’ve started to cut out as much fat as I used to eat and there’s a couple reasons for this:

• Fat As Fuel – if your activity levels aren’t as high, then you don’t need to eat as much fat. I’ve recently cut out almost all the cardio I used to do (2-4 days per week). I’ve been focusing on …
• Strength Training + Diet – to get lean instead. Because, frankly, I’m “ambitiously lazy”. I want to get the most results from the least amount of effort–leveraging my time–”doubling my gains” from the same amount of work …
• Cardio? I occasionally do this, when I NEED to get out there and get my heart pumping. Basically, when I want to exert some energy to lift my mood or blow out some energy. I did this yesterday. I did 4 mins of tabata intervals on the bike, rested 5 mins to let the free fatty acids flood my bloodstream, then a quick 10 mins of running on a treadmill at a jog pace to burn up those fatty acids floating around. By 10 mins I was reminded of how much I hate running, then hit the sauna. Worked like a charm, lifted my mood, got me creative again and I went back to finish a solid 3-4 more hours of good work.
• Eating Fat May Not Make You a “Fat Burner” – the idea behind the anabolic diet is that eating a lot of fat, switches your body into a “fat burning” mode. In reality, recent research (as best I can find) has shown that the only thing that switches on the fat burning mode is reduced calories–specifically reduced carbs– so I don’t see the need to eat as much fat as before …

My Goals Now …

Are to achieve less than 10% bodyfat year round while simultaneously taking my lifts in the Squat, Bench and Deadlift to “Elite” status … and I figure my body will put on muscle “as needed” to achieve that goal.

Unfortunately, my love affair with Beer several times per week is severely hamstringing me and holding me back from dropping down below 10% bodyfat for long periods of time. This is something I’m working on

But, the idea is High Protein, relatively high fat, low carbs “cuz carbs are teh gay”

Example Daily Eating …

So I fast, pretty much all day till around 5pm or later (depends on if I’m hitting the gym, then I’ll eat around 7 sometimes). Doesn’t really matter, again, most results for least effort — average time I’d say is between 6-7pm.

I will drink water, coffee (sometimes with low calorie milk substitute, and zero calorie sweeteners, if I’m in the mood), diet sodas some times, and usually I’ll have about 1-2G of Vitamin C, and 1-2 of 3 pills of a multivitamin (the full dose is 3 pills for my current multi–so I break it up over the day).

Other than that, no calories at all, just water, tea, etc …

If it’s a workout day, I train in a fasted state. I don’t worry about “recovery shakes” or protein shakes or any of that anymore, not a big deal …

Here’s yesterday’s (non workout, except for the “odd” cardio I did earlier in the day just to boost my mood, eliminate creative block and get me focused to work more):

Click to make it bigger

NOTE: I don’t normally eat yogurt, but I just got done with a cycle of anti-biotics (get your mind out of the gutter! I had a sinus infection!) so normally the carbs won’t be that high.

And that’s pretty much a normal meal for me each day. Grass fed beef from U.S. Wellness, make it into a big cheeseburger type bowl with a bunch of shredded cheese, mayo, mustard (no calories), and sriracha (Vietnamese hot sauce).

Things I’ll Be Experimenting With …

I have a feeling I’ll be hungrier on days that I workout, so I might eat more. Probably will up the intake of the ground beef from just one pound to maybe a pound and a half. Last time I did that, it filled me up WAY too much … but … I’ve started to add more volume to my workouts this past week — so I think I’ll be welcoming the extra calories.

That’s pretty much about it! Let me know any questions, or things I forgot to explain in the comments.

Related posts:

1. Eat This And Get Healthier In Just 10 Days
2. What To Do On Training And Exercise Rest Days?
3. Fat Burning Exercises a Myth?

Stop running = Get healthier

So, as you know, I’m not the biggest fan of running.

Actually, it’s not the bipedal form of moving from place to place faster than walking that I’m against …

It’s long, slow, boring “cardio” in the supposed “fat burning range” because … well … it doesn’t really burn that much fat, it makes you weaker, and it takes a lot of time while being boring.

Not to mention, it’s a HELLUVA lot of stress on your joints, bones, etc … especially if … like most runners you like to run on the sidewalk (hard concrete), etc …

Here’s something else …

Traditional Cardio Will Probably Kill You

This is something I’ve known for a while. Marathon runners suddenly drop dead when everyone (including themselves) thought they were in “Great shape”, etc …

Well, I just got some interesting news from my main man, Dr. Al Sears, here’s his article below …

Here’s the most important thing about exercise for your heart…

Endurance training, like cardiovascular endurance (“cardio” for short), is not the only thing your heart and lungs need. It won’t keep your heart and lungs from shrinking with age. And it won’t make your heart less prone to disease.

Here’s proof…

A 30-year study shows endurance exercise leads to a common heart problem.

Norwegian cross-country marathon skiers took part in a study that began in 1976. Researchers wanted to know if the elite athletes would develop heart disease.

They discovered endurance athletes are at unusually high risk for atrial fibrillation (AF), which leads to stroke.

AF is when the two upper chambers of the heart quiver instead of beating properly. Blood isn’t pumped completely out, so it pools and clots. If a clot breaks loose, it can travel to the brain and cause a stroke.1

In general, only 0.5% of the population has AF. But in the marathon skiers, it rose to 12.8%. What’s surprising, the youngest age group was most at risk. In the 26- to 33-year-old age group, 18.2% developed AF.2

You can have AF and not even know it. Some of the symptoms include:

• Heart palpitations
• Shortness of breath
• Chest pain
• Weakness
• Fatigue

Research is finally catching up with common sense. Short bursts of intense exercise are what nature intended. It’s better for your heart – and your health.

Your body is designed to adapt to the environment, just like when your ancestors were hunting or escaping from wild animals. Forcing yourself to exercise for long periods without rest is not what nature intended. When you do the same repetitive movement over and over like you’re a machine, you cause too much stress on your organs. Stress causes inflammation, and inflammation leads to chronic disease.

In this case, heart disease.

A Harvard study came to the same conclusion. Short bursts of intense exertion lowers the risk of heart disease – and death.3,4

There is an easy way to guard against AF and strengthen your heart. I designed PACE to take minutes – rather than hours – a day. Plus, it gives you a lean and toned body. You can start right now, wherever you are, even if you’ve never exercised a day in your life.

1. Choose a challenge. Choose an activity that challenges you. For one person it might be walking for one minute. For someone else, it might be sprinting full blast. Or use weights. Or a bicycle.

2. Warm up. Start your activity in a slow and controlled manner to get the blood flowing in your body. Become aware of how your body responds. Warm up for about two minutes.

3. Challenge your body. Once you’re warmed up and ready, turn up the intensity. Whatever form of exercise you choose, start at a level you’re comfortable with and put effort into what you do. Start with only a minute or two.

4. Rest and recover. Now relax. Notice your heartbeat. Keep track of how long it takes to get back to normal. Take as long as you need, but when you catch your breath, it’s time to challenge your body again.

5. Repeat. Repeat the challenge followed by rest four to six times. This shouldn’t take you more than 10-12 minutes.

If you want to know more about PACE, click here now.

To Your Good Health,

Al Sears, MD

1. Wolf PA, Dawber TR, Thomas HE, Kannel WB (1978). “Epidemiologic assessment of chronic atrial fibrillation and risk of stroke: the Framingham study.” Neurology 28 (10): 973-7.
2. Grimsmo et al. “High prevalence of atrial fibrillation in long-term endurance cross-country skiers: echocardiographic findings and possible predictors – a 28–30 years follow-up study.” European Journal of Cardiovascular Prevention and Rehabilitation, 2010; 17 (1): 1.
3. Lee IM, Sesso, HD, et al. “Relative intensity of physical activity and risk of coronary heart disease.” Circulation. 2003;107(8):1110-11166.
4. Lee IM, Hsieh CC, et al. “Exercise intensity and longevity in men: The Harvard Alumni Health Study.” JAMA. 1995;273(15):1179-1184.

Related posts:

1. Essentials of Strength Training and Conditioning
2. Does Running Hurt Your Strength Gains?
3. Running To Burn Fat

What diet gets you a sexy body fast?

As a followup of sorts, to my article titled: Doctor Reveals What You Should Eat Every Day For Fat Loss And Health, I’d like to share with you how you can improve every marker of your health … in just ten days … by simply changing what you’re eating.

Can it really be that easy?

Yup!

What’s The Secret?

A New Study has revealed that switching to a “Paleo” diet will give you outstanding health benefits in as little as 10 days.

Here’s what you should know …

Researchers at the University of California San Francisco School of Medicine performed a study in which nine non-obese sedentary, healthy individuals consumed their usual diet for three days, then ate foods with more potassium and fiber for seven days, and then consumed a Paleolithic type diet which included lean meat, fruits, vegetables and nuts, and excluded grains, dairy and legumes, for 10 days.

The researchers found that when compared to the baseline diet, the participants showed significant reductions in blood pressure, plasma insulin, total cholesterol, low-density lipoproteins (LDL) and triglycerides from the Paleolithic diet.

So Is “Paleo” Eating The Ultimate Way To Eat?

Sort of …

Let me just say this, “it isn’t a bad way to go!”

Now, guys like my friend Martin from LeanGains.com has pointed out that basically eating “clean” might just give you the same results … BUT … what’s interesting about this study is that the health markers in the participants improved after just 10 days on the diet, BEFORE, they even lost any weight (which would improve their health considerably more).

Martin, a man much smarter than me, explains it well with this excerpt from his site:

“There’s now research that supports the health benefits of a paleo diet. A recent study* showed participants’ health markers improved when they switched to a paleo diet for ten days. Most people will see benefits in these markers simply by making an effort to eat healthier, in which case the cause would be reducing calorie intake and the resultant weight loss.

This study was of particular note because calorie and macronutrient intake was controlled and set to maintain the weight of participants. The benefits seen – such as lower fasting insulin, improvements in insulin sensitivity and blood lipids – resulted from manipulating quality, not quantity, of foods in the participants’ diet.

Also these results were recorded after merely ten days of following the paleo diet, so they were seen without the confounding factor of weight loss. When it comes to health, the paradigm of “a calorie is a calorie” doesn’t ring true. However, it isn’t wrong to assume that similar results would have been obtained by following a regular “clean” diet despite what some of the hardcore paleo proponents may tell you.”

So What Is The Paleo Diet?

The most concise answer I could find to explain it to you, is this, taken from The Paleo Diet website:

“Paleo is a simple dietary lifestyle that is based on foods being either in or out. In are the Paleolithic Era foods that we ate prior to agriculture and animal husbandry (meat, fish, shellfish, eggs, tree nuts, vegetables, roots, fruit, berries, mushrooms, etc.). Out are Neolithic Era foods that result from agriculture or animal husbandry (grains, dairy, beans/legumes, potatoes, sugar and fake foods).”

So that’s pretty easy right?

Think to yourself, “Would a Caveman Have Access To It?” If so, then it’s safe to eat.

As I’ve written before …

If you want a quick break down of what natural foods are, here’s the simple “eat this, don’t eat that” page from the Paleo website:

“Eat none of the following:

· Grains- including bread, pasta, noodles

· Beans- including string beans, kidney beans, lentils, peanuts, snow-peas and peas

· Potatoes

· Dairy products

· Sugar

· Salt

Eat the following:

· Meat, chicken and fish

· Eggs

· Fruit

· Vegetables (especially root vegetables, but definitely not including potatoes or sweet potatoes)

· Nuts, eg. walnuts, brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own)

· Berries- strawberries, blueberries, raspberries etc.

Try to increase your intake of:

· Root vegetables- carrots, turnips, parsnips, rutabagas, Swedes

· Organ meats- liver and kidneys (I accept that many people find these unpalatable and won’t eat them)

Expect some minor tuning problems- don’t worry, you can deal with them:

· It will take some time for your body to adjust to the changes after all these years. There is a huge surge in your vitamin intake. There is a huge decrease in your toxin intake.

· Start with breakfast for few days, as this is the easiest place to start as most people eat it at home, and it tends to be the least Paleolithic meal of the standard 3. For weight loss you will eventually need to reduce your carbohydrate intake, but ignore this initially as most people have high carb intakes and this can continue for the first few days that you are on this diet. If you reduce too quickly then you may fell unwell. Then move on to lunch or dinner for a few days and then to all 3 meals. If you work, you will often find it easier to take your lunch to work.

· Keep reading more about the diet- and read it again. Remember, there are many dietary myths that will need to be unlearned. Particularly, please read the section on fats several times. Knowledge on fats has exploded over the last decade and there is a realization in mainstream nutrition that omega 3 fats are critical to good health. It is very important to ensure that you have an adequate intake of these. The low fat diet craze of the 90’s was well intentioned but many people “threw out the baby with the bath-water”- most people reduced omega 3 fat intake as well as other fats, and sometimes even increased omega 6 fats. There is now a realization that the low fat diet theory of the 90’s doesn’t often work (it has about a 6% success rate like most other diets) and that the vast majority of the Western population need to increase their omega 3 intake and decrease their omega 6 intake. Even if you don’t end up on a Paleolithic Diet, you will benefit from a better appreciation of fats.”

Pretty simple, wouldn’t you agree? Basically, “If it didn’t grow out of the ground, off a tree, or you couldn’t kill it before hand… then don’t eat it!” another way to keep it simple is, “eat like a caveman“. And another simple way to think of it is: “if it comes out of a box — or it had to be created some how — don’t eat it!“

It’s amazing how far “common sense” eating like this can go. It makes sense because we’ve been eating this way for thousands (maybe even millions) of YEARS (farming, grains and all that is a very modern invention)

Change What You Eat, Change Your Life …

I’ve been experimenting with eating a lot better, more quality, natural foods lately and the results have been GREAT!

I’ve found I don’t need to worry so much about “dieting” or how much I’m really eating … AND … I’ve only done one or two cardio workouts in the past 3 or 4 months …

And you know what?

I’m actually leaner than ever. I’ll give you an update on all this after a little bit, but the results have been great.

So, if you’re looking for some “guidelines” on WHAT to eat, I’d say that starting with a Paleo based diet would be very good for you.

Related posts:

1. Why You Should Eat Organic and Natural Foods
2. Diet For Building Muscle – Add This Food Now
3. What To Eat To “loose” Weight

Say Goodbye To Pregnancy Worries With This Breakthrough!

So I think I’ve found the perfect answer for guys who want to …

• Get super strong!
• Get massive size!
• Get absolutely shredded!
• And for the the best part?

Never Have To Worry About Birth Control!

Introducing: Testosterone!

I’ve long heard stories of guys who go on cycles losing their ability to father children, however I never thought about it being a legitimate form of birth control … until now.

Excuse my excitement, but this should be front page news!

Why am I just hearing about this now?

USA Today reports on a study that apparently showed up in the June 2009 issue of the Journal of Clinical Endocrinology & Metabolism…

“Injectable testosterone may be an effective form of male contraception, new research suggests.

Chinese researchers injected 1,045 healthy, fertile Chinese men aged 20 to 45 years with a 500 milligram formulation of testosterone undecanoate in tea seed oil once a month for 30 months …

… All of the study participants had a normal medical history and had fathered at least one child within two years of beginning the study. The female partners of the study participants, aged 18 and 38 years, also had normal reproductive function.

Results showed a contraceptive failure rate of 1.1 per 100 men in the 24-month efficacy phase, resulting in pregnancy. The researchers noted that no serious adverse events were reported in any of the men and, in all but two men, reproductive function returned to the normal fertile reference range.”

I’m Bad At Math, But That’s Like a 99% Success Rate Right?

Imagine that, if you did test, you could not only get strong, motivated, more zest for life, more muscle, more ambition, more sex drive, more everything … but also … you could also have a 99% effective form of birth control.

Combine that with all the other birth control options out there and you could severely sabotage your chances of ever leaving an heir to your family name, almost to the point of zero!

The Bad News For All Non-Asians …

According to a Times article on the same trial …

“according to several proof-of-concept studies, Asian men maintained a suppressed sperm count with greater frequency than Caucasians, but researchers still don’t know why …”

Hmm, so the therapy is slightly less effective on men that aren’t Asian …

That makes sense, after all, Asian men are the weaker race …

(For my Asian roommate, Paul, who’s reading this right now–GOTCHA!)

But did you also know Asians seem to have a higher tolerance for eating processed carbohydrates without gaining body fat? Yeah, so they got a little good and a little bad in the genes department — don’t we all!

Now here’s some math that really blows my mind …

+ More Testosterone = More Women – Less Babies!

Think about that for a minute …

Everything that extra testosterone can give you, women adore …

• Ambition
• Drive
• Sexual prowess
• Muscle
• Might
• Ability to hunt down wild animals, club them, drag them back to the cave, and skewer over an open fire …

AND the excess testosterone keeps you from accidentally starting families.

Seriously, What could be better than this and why haven’t I heard of it before?

The SERIOUSLY Bad News …

Apprently, for whatever reason, the “powers that be” have decided to stop funding big-pharma research into a male contraceptive like this.

Which means, we probably will never see a “legal”, commercially available testosterone based birth control product on the market.

So where does that leave you and I?

Well, I guess there’s always Hormone Replacement Therapy … or the well-known back-room gym equivalent … steroid cycles … but … I just don’t feel all that safe altering my hormone levels on the advice of just anyone.

So once again, I’m left with a deep, dark, emptiness inside that extra testosterone would surely blast away … yet … I can’t have that either. FML

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Mike Tyson, arguably one of the greatest boxers of all time reveals he is both scared to death and supremely confident before stepping into the ring:

And this vid from Arnold reveals the mindset you should have — mentally — to achieve success in anything:

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If you end up in the ring with Anderson Silva, here is your best groundfighting advice: "Lay down and play dead!"

In the past four years, MMA has become all the rage …

1. Lay on your back on the floor, legs straight out, holding a kettlebell in one arm. For demonstration purposes, lets say you are using your right arm. Your forearm should be close to vertical/perpendicular to the floor
2. Press the kettlebell up. Might be a good idea to use a light one first!
3. With your right arm up, bend your right knee to about a 90 degree angle–your right foot should be flat on the ground now
4. Extend your left arm out, as if you’re pointing to your left. Your arm should be flat on the ground.
5. Now, using your right foot to push, you are going to “roll” to your left, onto your left elbow. Once on your left elbow, push with your left arm, so you begin to sit up, leaning onto your left arm. Remember, your right arm needs to be pushing the kettlebell up! Keep that elbow locked!
6. Here is the tricky part! You need to get to a lunge position. At this point, your right leg is bent (foot on the ground), and your left leg is straight, laying flat against the ground. You need to get your left leg under you! You need to swing the left leg back, onto your left knee
7. Got it? It’s fairly simple, but takes a little flexibility and coordination. From this position,  you are in a standard lunge (left knee down, right foot down), with your right arm up, holding the kettlebell. From here, get up!

Getting back down is simple: do all the steps in the opposite.

Yes. He doesn't look impressive. But he has forgotten more ways to kill you than you'll ever know.

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