http://www.adonisindex.com Targetted Muscle Building and Fat Burning Systems for the Perfect Physique Wed, 01 Feb 2012 17:45:39 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Quit being frustrated and get the body you deserve. Take our hard hitting, free range tested advice and put our simple strategies to work for you. If you're looking for targeted muscle building and fat burning knowledge, you're in the right place. We're rated high for a reason, we get you the RESULTS you want. No fluff. Subscribe today! Brad Howard, John Barban no Brad Howard, John Barban askbradhoward@gmail.com askbradhoward@gmail.com (Brad Howard, John Barban) Copyright 2010, Adonis Lifestyle LLC, All Rights Reserved Targeted Muscle Building and Fat Burning Advice for a Perfect Physique health, muscle building, fat loss, weight loss, men, fasting, muscle growth, exercise, wellness, self help, bodybuilding, fat burning http://www.adonisindex.com/wp-content/uploads/2009/11/ADONIS-Lifestyle.jpg http://www.adonisindex.com/category/podcasts/ http://www.adonisindex.com/learning-your-capacity-for-change/ http://www.adonisindex.com/learning-your-capacity-for-change/#comments Wed, 01 Feb 2012 17:45:39 +0000 John Barban http://www.adonisindex.com/?p=2795 http://www.adonisindex.com/learning-your-capacity-for-change/feed/ 0 http://www.adonisindex.com/do-you-want-to-be-200-lbs/ http://www.adonisindex.com/do-you-want-to-be-200-lbs/#comments Mon, 30 Jan 2012 16:00:14 +0000 admin http://www.adonisindex.com/?p=2721 http://www.adonisindex.com/do-you-want-to-be-200-lbs/feed/ 0 adonis index,Adonis Index Contest Today we have an interview with Shan Hefley, who placed second in the Open category in the latest Adonis Index Contest. - Check out his photos: "...I Just Wanted to Get Bigger, Then I Read Adonis Index." Today we have an interview with Shan Hefley, who placed second in the Open category in the latest Adonis Index Contest. Check out his photos: "...I Just Wanted to Get Bigger, Then I Read Adonis Index." Shan started working out at an ea... Brad Howard, John Barban no 49:06 http://www.adonisindex.com/personal-trainer-fitness-industry-truth/ http://www.adonisindex.com/personal-trainer-fitness-industry-truth/#comments Mon, 23 Jan 2012 14:00:11 +0000 admin http://www.adonisindex.com/?p=2760 http://www.adonisindex.com/personal-trainer-fitness-industry-truth/feed/ 0 adonis index,Adonis Index Contest,Adonis Index Transformation Today with have an interview with Blair Baxter and he placed 5th in the latest Adonis Index Transformation Contest. - Check out his before and after pictures: - Blair is a personal trainer and in the interview he says that he's probably let a... Today with have an interview with Blair Baxter and he placed 5th in the latest Adonis Index Transformation Contest. Check out his before and after pictures: Blair is a personal trainer and in the interview he says that he's probably let a few people down, because he has given advice that he now understands was useless. He openly admits the fitness industry is pretty pathetic and leaves us with more questions than answers. He always thought that he needed to eat every three hours or his body will go into a starvation mode. It's an irony that at college he pretty much understood how the body works, when he wanted to lose fat, he just cut out the calories and instinctively ate less. Without any nutritional courses he knew that it's just about calories in and calories out. Later on when he started following the fitness magazines he got mislead and bought into the whole bodybuilding lifestyle. Blair's Experience with the Adonis Index Being a personal trainer made the decision to start following the Adonis Index workout a bit tough. Blair just wouldn't want to follow a different training routine, after all he was fully capable of designing his own effective workout. He would follow the Eat Stop Eat and Anything Goes Diet principles, but not the workout, he felt like it wouldn't work and he knows better. He was predicting that his shoulders would hurt, that it would not help him build any more muscle mass and it seemed too complicated to him. He was just sitting at his gym and finding excuses why he didn't want to follow this training program. It took him a while to get his mind over the fact that he is going to do somebody else's program and not change anything. But Blair saw the pictures of the previous contestants and he knew that if this worked for so many guys before him, it would work for him too. So he decided to put his ego away and just try it for three months. Blair said that he works out not because he likes working out, but because he likes the results. However, in the past he was usually jumping from program to program every month. For the first time he was able to stick to one program alone and finish it. The basic Adonis Index program changes so often with so much variety because more variety and change keeps the program interesting and helps you to stick to it for longer periods of time. Make no mistake, this is completely by design. We know that most people have a very short attention span with their workouts and half the battle with designing a good workout is keeping you interested in it long enough to see the results. If You Want to Show the Work You've Done in the Gym You Have to Eat Less Blair was amazed by the results of just eating less, his muscles were actually starting to show up. He always thought he is supposed to just bulk up otherwise he would lose muscle. Now he was doing exactly the opposite and surprisingly enough, it worked. In reality the muscles were always there, but covered by fat. In the past there were a few attempts to lean out, but after a while he would always think that he is getting too small, so he would start bulking again. Now he has quite a different perspective. Here is how he put it: "When you feel like you are getting too small and you are almost there you have to keep going". And that comes from somebody who spent a good chunk of his life bulking up. The permission to be light seems to be a big challenge for most guys, especially for those not used to being lean and light. But truth to be told, no matter how it feels or what you now think, being big and heavy doesn't equal being a bigger man, that is not how it works. And while Blair was afraid that he will disappear if he drops a few more pounds, he persisted thanks to support of his friend that got him to Adonis Index in the first place and got himself a fine placing in the transformation contest. It may not make any sense to you now, Brad Howard, John Barban no 59:33 http://www.adonisindex.com/bcaas-fasting-and-autophagy/ http://www.adonisindex.com/bcaas-fasting-and-autophagy/#comments Thu, 19 Jan 2012 15:05:24 +0000 John Barban http://www.adonisindex.com/?p=2752 http://www.adonisindex.com/bcaas-fasting-and-autophagy/feed/ 0 http://www.adonisindex.com/lose-100-pounds-get-ripped/ http://www.adonisindex.com/lose-100-pounds-get-ripped/#comments Mon, 16 Jan 2012 16:00:43 +0000 admin http://www.adonisindex.com/?p=2688 http://www.adonisindex.com/lose-100-pounds-get-ripped/feed/ 0 adonis index,Adonis Index Contest Today we bring you an interview with Dan Richardson who placed 4th in the Open Division in the last Adonis Index Contest. - Check out his pictures: - This is not the first competition Dan placed in. Today we bring you an interview with Dan Richardson who placed 4th in the Open Division in the last Adonis Index Contest. Check out his pictures: This is not the first competition Dan placed in. Right now he has three contest under his be... Brad Howard, John Barban no 45:03 http://www.adonisindex.com/so-you-want-to-be-a-snowflake-careful-what-you-wish-for/ http://www.adonisindex.com/so-you-want-to-be-a-snowflake-careful-what-you-wish-for/#comments Wed, 11 Jan 2012 22:52:41 +0000 John Barban http://www.adonisindex.com/?p=2717 http://www.adonisindex.com/so-you-want-to-be-a-snowflake-careful-what-you-wish-for/feed/ 0 http://www.adonisindex.com/at6-herman-interview/ http://www.adonisindex.com/at6-herman-interview/#comments Mon, 09 Jan 2012 12:00:49 +0000 admin http://www.adonisindex.com/?p=2613 http://www.adonisindex.com/at6-herman-interview/feed/ 5 adonis index,Adonis Index Contest,adonis index transformation contest Herman Douglas placed 3rd in the Sixth Adonis Index Contest in the Open category. - Check out his photos: - Herman has been working out since 9th grade, so he's a pretty experienced lifter. While he has a lot of experience in the gym, Herman Douglas placed 3rd in the Sixth Adonis Index Contest in the Open category. Check out his photos: Herman has been working out since 9th grade, so he's a pretty experienced lifter. While he has a lot of experience in the gym, he was never in a really exceptional shape. And because he was afraid of losing all the muscle he ate a lot of calories that in reality prevented him from losing any fat. Herman is 5'9'' and was always scared of being lighter than 200 pounds. Like he said, it is pretty ridiculous to think that somebody his height should weight that much. If you are working out that sort of weight can look good in a shirt that perception drastically changes when you take it off. For Herman it wasn't until his wife took some pictures of him, especially of his back. Only then he realized how much fat really is on his body. Most guys never really care how they look from the back and focus on the mirror look only. When Herman saw that there is a lot of fat hiding from him or from what he can see in a mirror, he was really surprised. He thought he was in much better shape. After a friend introduced him to the Adonis Index he started to wonder if this new approach would get him some results. It still took him some time to get over the fact that he needed to drop not just 10 pounds, but really somewhere around 30 pounds of fat to get in decent shape. Stop Using Weight as a Fitness Indicator A lot of guys think that they need to get to 200 pounds and while it's impossible for the vast majority of guys to be that heavy while being lean, there is no need for that either. If you think you need to get big and hit the 200 mark as soon as possible, you are looking at it from the wrong perspective. Ask yourself this: "Do I want to look good and enjoy all the benefits of having a killer looking body?" If so then stop focusing on getting bigger and rather take a look at yourself and concentrate on a specific shape and proportions. Shape and proportion are what matters and what will determine whether you are in good shape or not, not how much you weigh. There are several issues with using weight as an indicator whether you look good or not. Weight itself tells you nothing. Weight is directly proportional to your height. A 6'4'' NBA player will have genetic potential for building more muscle mass than an average 5'10 gym rat. So setting up a weight goal without considering other factors just points out on a lack of perspective. Be different from other guys and don't set your goal for weight gain, focus on the ideal shape and proportions instead. When Herman first heard from his friend that he should be 30 pounds lighter, he wasn't ready or in a state to hear such advice. The idea of being over 200 lbs was still in his head and he was afraid of letting it go. He was happy with the weight and he looked good in clothes. He just didn't want to admit to himself what was really going on. He, like many other guys was scared that what he believes may not be true and didn't want to shatter his belief system. It took him a while, but seeing his friend getting in shape, he decided to give this new idea a shot and at the end he is glad he did. What Herman Did to Get in Shape Once he got over the belief that he needed to be heavy, he could start eating less calories and actually lose weight. At first he needed to lose a lot, so he was eating roughly 1000 calories per day, however this was getting tougher every week and he was forced to raise his caloric intake and he gradually went from 1000 to 1800 over the next couple of weeks. And this is something you can expect to happen, if you have a lot of fat to lose (let's say 30 pounds) then at the beginning you will be able to eat very low, however as you progress and get leaner, you will have to start eating more and more and slightly optimize to maintenance once you get to a single digit body fat number. Brad Howard, John Barban no 32:00 http://www.adonisindex.com/get-back-to-basics-to-get-in-shape/ http://www.adonisindex.com/get-back-to-basics-to-get-in-shape/#comments Thu, 05 Jan 2012 01:15:42 +0000 John Barban http://www.adonisindex.com/?p=2682 http://www.adonisindex.com/get-back-to-basics-to-get-in-shape/feed/ 0 http://www.adonisindex.com/commitment-equals-results/ http://www.adonisindex.com/commitment-equals-results/#comments Mon, 02 Jan 2012 14:00:19 +0000 admin http://www.adonisindex.com/?p=2636 http://www.adonisindex.com/commitment-equals-results/feed/ 0 adonis index,Adonis Index Contest,Adonis Index Transformation Today's interview is with Andrew Peters, who won the sixth Adonis Index Transformation Contest. - Check out his pictures: - Andrew is 24 and has spent the past few years playing rugby and lifting weights, Today's interview is with Andrew Peters, who won the sixth Adonis Index Transformation Contest. Check out his pictures: Andrew is 24 and has spent the past few years playing rugby and lifting weights, however his training lacked struc... Brad Howard, John Barban no 31:50 http://www.adonisindex.com/a-picture-is-worth-1000-words-interview-with-lauren-jacobsen/ http://www.adonisindex.com/a-picture-is-worth-1000-words-interview-with-lauren-jacobsen/#comments Wed, 28 Dec 2011 19:09:19 +0000 John Barban http://www.adonisindex.com/?p=2640 http://www.adonisindex.com/a-picture-is-worth-1000-words-interview-with-lauren-jacobsen/feed/ 0 http://www.adonisindex.com/at6-open-contest-winner-tips/ http://www.adonisindex.com/at6-open-contest-winner-tips/#comments Mon, 26 Dec 2011 16:00:43 +0000 admin http://www.adonisindex.com/?p=2566 http://www.adonisindex.com/at6-open-contest-winner-tips/feed/ 0 adonis index,Adonis Index Contest,adonis index transformation contest Today's podcast is very special. It's an interview with the Adonis Index Open Contest winner Ryan Williams. - Ryan has been on board for several months now and he didn't have a long way to go, but he definitely took it to the next level. - Today's podcast is very special. It's an interview with the Adonis Index Open Contest winner Ryan Williams. Ryan has been on board for several months now and he didn't have a long way to go, but he definitely took it to the next level. Check out his pictures:   Ryan thought that it's near to impossible to get ripped and look like a Hollywood action movie star. He thought that it would require a very strict lifestyle and an incredible amount of work, which would be impossible to fit into his work schedule which requires a lot of traveling. However, with two kids (six and two year old), wife and regular trips across continents he managed to get in a great shape, a cover model shape you would say. The best part? He is willing to share how he did it. You have a chance to learn how he planned his workout, structured his diet and the other stuff he did to get in shape, you can take his best tricks and tweak them to fit to your own lifestyle. New Approach Got Him Results Ryan revealed that before finding the Adonis Index he was eating a lot, definitely more than his body could burn. He, like many other guys, thought that he can muscle his way to leanness, he thought that if he got big enough and built enough muscle, his metabolism would be so fast that it would burn all the fat on his body. On top of that in the past he read in a fitness magazine that he should never eat below 2000 calories. He never really weighed himself, but Ryan's estimate is that at one time he must have been way over 200 pounds, probably even close to 250. It wasn't until he found Eat Stop Eat and Adonis Index that he realized this is probably not the best approach to take to get in shape. Probably the biggest revelation for Ryan was that he could just diet once and stay like that forever, just do some micro diet management for maintenance and that would be it. He set his daily calories intake at 1800 calories and added two fasts on top of that. He wasn't counting calories, he was doing more of calorie guessing and just eye balling the food to know the rough calorie content. In the past he never followed a real muscle building program either. It was always just a mix of bodybuilding splits that he thought he should do from what he read in fitness magazines. In his own words: "I just trained the mirror muscles, that was it." The biggest shock once he started doing the Adonis Index workouts was of course the training volume. He thought that he was over-training and doubted that he could do it. However, after a few weeks the soreness went away and he realized that it wasn't over-training, but rather under-conditioning, he just wasn't used to such a physical stress before, so his muscles needed some time to get accustomed to such a high volume and intensity of training. Another important fact Ryan mentions in the interview is the importance of periodization, which is crucial, because if you don't change your workout often enough, you will get bored and you will not enjoy your workouts. And how do you plan on sticking to something if you don't enjoy it? You Need to Have a Flexible Approach Ryan said that what got him hooked about Adonis Index was the fact that it is oriented on aesthetics and proportions, the goal isn't to just get big, but to actually achieve a specific shape. Ryan is an opera singer and sometimes he needs to perform without his shirt on, in the past he would do some crazy strict fitness stuff like eating six times a day, eating tons of protein, because he was afraid of losing his muscles for the show and training a lot. Basically this made him a slave to his diet and gym routine for the sake of looking good on stage, however after the show he would always go back to looking pretty average. The big mind shift came once he tried the program. Six months is all he needed to get in the best shape of his life (sounds like something several previous contestants have in common). Brad Howard, John Barban no 43:09 http://www.adonisindex.com/adonis-index-young-gun-interview-with-vaclav-gregor/ http://www.adonisindex.com/adonis-index-young-gun-interview-with-vaclav-gregor/#comments Tue, 20 Dec 2011 14:41:20 +0000 John Barban http://www.adonisindex.com/?p=2603 http://www.adonisindex.com/adonis-index-young-gun-interview-with-vaclav-gregor/feed/ 0 contest interview Many guys lift their first weights when they're in their late teens. This is a great time to start working out because you can leverage juvenile muscle growth as well as your workout induced muscle growth... Many guys lift their first weights when they're in their late teens. This is a great time to start working out because you can leverage juvenile muscle growth as well as your workout induced muscle growth...but it only works if you know what you're doing in the gym. Just showing up and lifting whatever weights you can find in whatever pattern you can find will not produce the results you want. Having a structured workout plan is critical to maximizing the effort you put in the gym. Many young guys have the effort but not the plan, this is like taking two steps forward and one step backwards and can lead to serious frustration. The plan is just as critical as the effort. A quote to remember: "The key to success is the combination of determination and intelligent effort" Just going to the gym and pushing hard isn't enough, you gotta combine that effort with an effective plan. An effective plan starts with a clearly stated goal. If that goal is to improve the look and shape of your body then you gotta get on a plan that will move you in that direction. Building muscle will be a critical part of this. Key take home points for guys starting out on a workout program: Focus on form and technique and never sacrifice form for weight Get clear on your specific goals Follow a plan that moves you towards your specific goal Don't waste time in the gym, ever minute in there matters Forget what other people say, it's your body your program, your rules, and your results Don't get caught up jumping from one workout to the next, follow one plan until it's done Remember that effort and determination isn't enough you must apply it intelligently for success   LISTEN:   Brad Howard, John Barban no 43:04 http://www.adonisindex.com/eating-for-weight-loss-over-the-holidays/ http://www.adonisindex.com/eating-for-weight-loss-over-the-holidays/#comments Fri, 16 Dec 2011 18:10:11 +0000 John Barban http://www.adonisindex.com/?p=488 http://www.adonisindex.com/eating-for-weight-loss-over-the-holidays/feed/ 2 holiday eating,holiday weight loss,Weight Loss Eating during the holidays is usually associated with weight gain, but it doesn't necessarily have to be that way. - You should be able to indulge in big holiday dinners as long as you plan your eating around that dinner accordingly. - Eating during the holidays is usually associated with weight gain, but it doesn't necessarily have to be that way. You should be able to indulge in big holiday dinners as long as you plan your eating around that dinner accordingly. As we always say, every up needs a down. So if you're planning on having a few big christmas feasts at the end of this week, you should take it light on the days leading up to the big meal. Creating a calorie deficit throughout the week BEFORE you sit down to christmas dinner is a better strategy than waiting till after the holidays to work off the extra calories. <-- You and I both know the latter never works. In this podcast, we'll talk about eating strategies that can work for weight maintenance and even weight loss over the holidays. We'll also help you identify when people are trying to hold you back from achieving your lifestyle goals and what to do about it. John Brad Howard, John Barban no http://www.adonisindex.com/when-does-bodyweight-matter/ http://www.adonisindex.com/when-does-bodyweight-matter/#comments Wed, 14 Dec 2011 17:05:04 +0000 John Barban http://www.adonisindex.com/?p=2576 http://www.adonisindex.com/when-does-bodyweight-matter/feed/ 0 http://www.adonisindex.com/how-much-protein-for-weight-loss/ http://www.adonisindex.com/how-much-protein-for-weight-loss/#comments Wed, 07 Dec 2011 18:04:35 +0000 John Barban http://www.adonisindex.com/?p=2557 http://www.adonisindex.com/how-much-protein-for-weight-loss/feed/ 4 http://www.adonisindex.com/how-do-muscles-grow-uniform-verus-non-uniform-muscle-growth/ http://www.adonisindex.com/how-do-muscles-grow-uniform-verus-non-uniform-muscle-growth/#comments Wed, 30 Nov 2011 17:26:03 +0000 John Barban http://www.adonisindex.com/?p=2488 http://www.adonisindex.com/how-do-muscles-grow-uniform-verus-non-uniform-muscle-growth/feed/ 3 http://www.adonisindex.com/long-term-adaptations-to-weight-loss-oct-2011-new-research/ http://www.adonisindex.com/long-term-adaptations-to-weight-loss-oct-2011-new-research/#comments Wed, 23 Nov 2011 19:04:49 +0000 John Barban http://www.adonisindex.com/?p=2475 http://www.adonisindex.com/long-term-adaptations-to-weight-loss-oct-2011-new-research/feed/ 1 http://www.adonisindex.com/diet-records-research-shows-80-of-people-lie-about-food-during-studies/ http://www.adonisindex.com/diet-records-research-shows-80-of-people-lie-about-food-during-studies/#comments Wed, 16 Nov 2011 18:35:12 +0000 John Barban http://www.adonisindex.com/?p=2465 http://www.adonisindex.com/diet-records-research-shows-80-of-people-lie-about-food-during-studies/feed/ 1 http://www.adonisindex.com/at6-final-pictures-coaching-call/ http://www.adonisindex.com/at6-final-pictures-coaching-call/#comments Mon, 14 Nov 2011 15:36:57 +0000 John Barban http://www.adonisindex.com/?p=2451 http://www.adonisindex.com/at6-final-pictures-coaching-call/feed/ 0 AT6 Final Pictures,Taking After Pictures AT6 The 6th Adonis Index transformation and open contests are in the final stretch and it's time to get prepped for your final pictures. - All of the poses from the posing tutorial are mandatory if you think you have a chance at being placed in the open c... The 6th Adonis Index transformation and open contests are in the final stretch and it's time to get prepped for your final pictures. All of the poses from the posing tutorial are mandatory if you think you have a chance at being placed in the open category. You can review the posing tutorial video here: POSING TUTORIAL VIDEO We've outlined some ideas to consider for your final pictures in a previous podcast that you can review and listen to here: TAKING 'AFTER' PICTURES I strongly encourage you to listen to some interviews of past winners to get an idea of how to take an effective after picture. What needs to be submitted: 1. All mandatory poses including front, back and side shots with the front page of the current days newspaper visible in at least one shot. You will also need to do all the poses from posing tutorial video if you think you have a chance of placing in the open category of the contest. 2. Label each picture with your first and last name as well as the pose ex: "John_Doe_Front_Pose" 3. Write a 250 word essay describing your experience with our system and through the contest 4. Complete the contest data chart that you downloaded at the start of the contest, this includes your waist, height and shoulder measurements from before the contest and your final measurements, along with your ideal AI measurements for your height and how close you got to them. 5. Re-size your after pictures so they are approximately 500 pixels in height for the ones you submit (make sure you keep the original picture in it's original larger size for your records, also if you end up winning our cover model competition we will need the bigger picture file as well) 6. Compress all of these materials in a zipped file and send it to my email johnbarban (at) gmail (dot) com no later than midnight EST Nov 23rd. John   Brad Howard, John Barban no 15:18 http://www.adonisindex.com/breakfast-the-most-important-meal-of-the-day/ http://www.adonisindex.com/breakfast-the-most-important-meal-of-the-day/#comments Wed, 09 Nov 2011 19:30:20 +0000 John Barban http://www.adonisindex.com/?p=2443 http://www.adonisindex.com/breakfast-the-most-important-meal-of-the-day/feed/ 0