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The Unhealthy Facts About Fried Foods

Why deep fried anything has no business in your healthy, 1R-Approved, diet. On the not-really-hit-show but personal fave, Food Revolution, my future hubby Jamie Oliver recently looked on as a family ceremoniously buried their deep fryer for a healthier lifestyle. Everyone considers fried foods unhealthy – but what’s so wrong with indulging in some good ol’ Mcdonald's french fries, or a plate of frickles (fried pickles) from the ever-classy Brother Jimmy’s? First, we have the calories. When something is deep fried in oil, it doubles or triples the caloric density. If you submerge any food...

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The Benefits of Fish Oil Supplements

What is fish oil for, and what are the benefits of taking it? You’ve probably heard of omega-3s and fish oil. And you may be wondering if you need them, why you need them and how much should be taking every day. For starters though, it’s important to learn a little about omega-3s… because, not all omega-3 fatty acids are the same. A Little Biochemistry (don’t worry it isn’t scary!) Omega-3 fatty acids are basically a category of polyunsaturated fatty acids - the building blocks of fat in our body and our food. So, any fat found in food is typically composed of a variety of fatty acids...

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22

Oct 2017

The Truth about Fad Diets

Fad diets aren't sustainable for long term weight loss. Here's why... According to last year’s New York Times expose, NBC’s The Biggest Loser has made quite an impression on weight loss fanatics across the country. Despite the irony of its success (a show that begs you to sit on your couch while you watch other people get in shape? Really?), season seven reportedly captured an audience of greater than 10 million each week. And over 200,000 people apply to be contestants on the show each season… for only 22 spots! Unfortunately, Loser’s success statistics aren’t quite as impressive as i...

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Things All Serious Athletes Should Be Doing – Part I

Five aspects of training that no athletes should ignore. If it’s possible for someone to like variety to a fault, then that would be me. I’ve tried just about every system of strength training and exercise variation I’ve ever read about or heard of in the last fifteen years, and while some of these methods were an absolute waste of time, the majority were not. Through experimentation I’ve gained an appreciation for things that work really well and what a good training program entails. My main takeaway has been that simplicity is the best place to start if you’re an athlete who is serious...

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18

Oct 2017

Top 5 Bicep Exercises

Regardless of whether its summer or not, big arm workouts are always in season. These bicep exercises will help take your strength training to the next level. Even if you already have big guns, chances are you’ve looked in the mirror and said to yourself once or twice, “I look good but man, I could add a little more mass to my arms.” And why not? If you’re in the gym busting your ass you might as well get the most out of arms day, especially if you’re trying to look money in that Champion throwback that’s inevitably two sizes too small by now. The point is, we can talk about compound mo...

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The Best 5 Workout Finishers

These five workout finishers will give you the pump you’re looking for when you leave the gym. Let’s face it, somewhere down inside everyone’s core we all want to look pumped up, jacked, yoked, whatever you want to call it. Athletes are just the same. There is nothing wrong with adding a little pump to the end of your workout to finish things with a bang. The key, however, is minimizing the time it takes to maximize your “pump”. These 5 finishers below will put an exclamation point on the end of any workout to help you build muscle and burn fat, while truly testing what you have left...

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High Intensity Training for Strength Gains

If you’re serious about improving as an athlete, consider giving High Intensity Strength Training (HIT) a shot. Bring up the topic of the exercise methodology called High Intensity Training (not to be confused with, but a similar premise to, HIIT) amongst strength coaches and athletes, and you’ll get a wide range of opinions and no shortage of passion. This style of training is controversial in some circles, and the only way to train in others. The merits of HIT have been debated for almost forty years, and to this day discussions of the subject can bring the proponents and opponents of HI...

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16

Oct 2017

10 Tips for Eating Clean

Burning fat and losing weight starts with eating healthy. Here's how. Every week or so I have an athlete, client, or friend complain to me that they workout countless hours using strength training and cardio conditioning, and eat pretty well but, "can't lose the belly fat," “can’t seem to lose any(more) weight,” or, “can’t get cut and see definition.” Yes, sometimes a lack of progress or hitting a plateau can be attributed to overtraining, under training, under eating, or even insufficient sleep, but more often than not, physical results are halted or prevented due to a “dirty” diet. I...

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Exercises to Increase Your Deadlift

Want to pull more weight and build lean muscle mass? Here’s how. Now that we know how to pull, let’s break down a few exercises that will help improve your deadlift and make you even stronger. The big bang for your buck assistance exercises in this article will help you pull more than you ever thought to be humanly possible. Yeah… you can thank me later. To provide some structure I’ll break them down into upper body, lower body and a variation that should get you well on your way to competing in next year’s World’s Strongest Man. Enough talk, let’s get to it.   Upper Body I can hea...

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21st Century Grip Strength Training

Lifting more weight is a byproduct of having a stronger grip. Here's how to have a stronger grip. Nothing is better than seeing a one armed open field tackle, a finger tip catch, or a painfully long farmer’s walk at any level. That’s what grip strength is all about. Whether you’re an attackman getting swatted at, an aspiring strongman, or a baseball player trying to drop bombs, you should be incorporating grip work into your training. Here are some techniques that should help you along the way, and leave you feeling like an absolute animal in the weight room. 1. Fat Gripz with anything...

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Exercises to Improve Your Squat

When you hit a plateau and squatting more just doesn't seem to cut it, give these lower body exercises a shot.  Athletes that are serious about training and increasing their lower body strength and power know that there’s no substitute for the back squat. But how can you make your squat even stronger? How do you break through a plateau so that you’re moving more weight than you ever have before? If you’ve got the technique down, and still aren’t making any progress, perhaps it’s time to mix in these five exercises that will have a direct impact on improving your squat. Pause Squats   ...

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TRX Sequences for Strength Gain

Why do one exercise when you can do two? Back-to-back exercises with TRX will help increase your strength and power endurance. As mentioned in previous articles, the TRX suspension trainer is used in all of my training programs. Over time, I’ve seen its effectiveness when incorporating interchanging sequences, which why I’m sharing the list below. These five movements require alternating between two exercises, and you’ll actually perform one rep of one exercise followed by one rep of another exercise, continuing to alternate back and forth until reaching the desired rep count. Using the in...

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13

Oct 2017

How to Maximize Your Agility

Athletes are bigger, faster, and stronger than ever, but what are you doing to improve your athletic agility? As athletes continue to develop and adapt to meet the demands of their respective sports, one area becoming increasingly more important is agility training. Why? Because agility drills help make athletes quicker and more efficient when they change directions in transition. That’s why the goal of these drills is to perform a movement (i.e. a cone drill, figure 8’s, etc.) as fast, and as efficiently, as possible. For no matter what sport you’re playing, or what agility drill you’r...

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How to Eat Well When Going Out

Picking healthier options from the restaurant menu to maintain your diet has never been easier. If it’s happened once, it’s probably happened a million times. You’re torn between going out for a meal with friends and potentially eating bad bar food, or sticking to that nutrition plan you’ve been diligently following. Thankfully, there’s actually no need to put your social life on hold for your “diet.” With the rules laid out below, you can eat at your favorite restaurant without feeling guilty or adjusting your belt. First, it’s important to have an idea of what your macronutrient break...

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Cooking With Pia : Spaghetti and Meatballs

It's episode 4, it's an easy healthy spaghetti recipe, and it's Pia. Nuff said. As the seasons change and cooler autumn nights set in, perhaps you've started craving big carbohydrate, pasta meals, post-exercise? Maybe you're looking to gain good lean mass fast? If so, why not indulge yourself with a little spaghetti and turkey meatball recipe? Even better, why not impress that cute freshman you've been eyeing with your skills... in the kitchen. Spaghetti and meatballs sounds simple, but add fresh, healthy, ingredients to an old classic recipe, and you'll be sure to make any girl weak i...

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Five Gym Machines Worth Using

Weight machines get a bad rap in the strength training community, but these five are worth your time in the pump shop. Most gyms these days are jam packed with machines, and I’d say 90% of them are completely useless if you’re an athlete, or just a dude trying to get big and strong. If it were up to me, gyms would be filled with benches, Olympic platforms, power racks, and dumbbells, but unfortunately the world doesn’t work that way. Fortunately, there are a few diamonds in the rough worth paying tribute to every once in a blue moon. So let’s walk through which ones deserve a place in...

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How to Perform at Your Best Throughout the Season

Maintaining the muscle and strength you put on this past off-season starts with these five rules. You’ve worked your tail off all off-season to get into the best shape of your life. You’ve finally put on the strength and size you've wanted and are ready for the season to start. But as the season progresses you inevitably feel like you’re losing strength and getting slower… the very things you worked so hard at in the offseason to improve. That, however, need not be the case. Pay attention to the five rules below, take control of your in-season training, and prevent losing the gains you ...

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Fat Loss Planning, Pt. 1: Understanding Calories

Getting lean starts with a basic understanding of calorie consumption and expenditure. Losing weight means defeating biological, social, and psychological forces that conspire to keep us heavy. To keep from starving, we’re wired to find food, gorge ourselves, and get fat. In a world where calorie-dense meals of fried food, sedentary jobs, non-stop food marketing, and overweight friends are the norm, these same survival traits can make dieting a tough task. Fortunately, years of experiment and experience have provided us with proven methods to get lean and stay there. In this series we’...

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Performing the Overhead Shoulder Press

A step-by-step breakdown of the greatest test of upper body strength. This is a man’s lift. Many people fear it, but let me tell you something, there is one thing all old time strong men have in common. They can press a shit ton. So here it is, arguably the greatest exercise for total upper body strength around, the press. As with everything else, I’ll go step by step to prepare you to start moving some weight during your strength and conditioning sessions. Grip, Walk Out and Stance Like with most lifts with a barbell you want to set your grip about a thumbs length in on the knu...

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The Truth About Detox and Cleanse Diets

Are the “master cleanse” or “detox diet” plans reasonable ways to lose weight? One clue that a diet may be more fad gimmick diet and less effective weight loss diet is probably the fact that it has been marketed under a slew of hokey, seemingly irrelevant titles. The lemonade, maple syrup, cabbage soup, fat flush, herbal tea, and 48-hour-detox diets may peak your curiosity on their own, but in the end, they all fit nicely into one, hugely unappealing diet strategy: starvation. While their titles may give them an air of originality, all of these detox diet plans stem from the concepts p...

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