Archives for August 2011

Getting In Contest shape: Interview With Erik Ledin Part 2

This is the second part of an interview series I did with Erik Ledin. Originally it was never meant to be a two part interview, but Erik has so much to say that we just kept going…(I’m sure we could talk for 100 hours on this topic). So this is the second part of our lengthy conversation.

Part 2 of our interview with Erik Ledin

Today we talk about supplements, and what might be useful.

Expecting perfection will only set you up for disappointment. Setting realistic goals with realistic expectations is important to being in a positive mindset.

You also have to realize that the leaner and sharper you get the harder and harder the path becomes. The process might be the same, however you will discover that going from 25% bodyfat to 15% bodyfat feels much easier than going from 15% bodyfat to 8% bodyfat.The actual number of pounds lost might actually be less, but the effort increases exponentially.

We’ll also discuss metabolic efficiency and the law of diminishing returns from doing more and more cardiovascular training. It might seem that more cardio simply equals more fat loss, but this isn’t always the case.

You also must be wary of the so called perfect time to train or eat. If you’ve heard that cardio on the morning on an empty stomach is the best time to train, but you simply cannot get to the gym in the morning, or just flat out hate working out in the morning, then you simply won’t do it. This can lead to feelings of self doubt and failure, and a mindset that it’s just too hard to get in shape or that “it’s just not for you”.

The reality is that compliance and consistency is what will win the race. That means the workout and diet must fit into your life and not the other way around.

These are all factors you must consider when you decide to change your body.

The process is actually rather simple but not necessarily easy. It requires effort and consistency, but if you stick to it you can take your body as far as you want.

John

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AT6: Adonis Index Transformation & Open Contest #6

6th Adonis Index Transformation and Open Contest is upon us. Time to set the ground rules.

Top 6 in transformation and Top 6 in Open get prize money. You must be an Adonis Index customer to enter.

Prize money for both Transformation and Open are as follows:

1st Place – $500
2nd Place – $350
3rd Place – $250
4th-6th Place – $200

Submissions of “Before” Photos will be accepted starting wed Aug 31st. We will be accepting submissions for 7 days until
wed Sept 7th.

Mandatory before photo poses are the front, back, and side relaxed (arms at side) pose.

Mandatory newspaper picture within this photoshoot is required. For the newspaper picture we need to see you in the same position as each of the front, side and back shots. I need to see your body and your face with the paper. Once you’ve done the shots with the paper please redo them immediately without the paper, same shorts, same position, same location, same photoshoot.

There is now a mandatory Contest data chart that you can
download at this link: ***AT6 Contest Data Chart***
Fill this chart out with your name, age, height, and you starting weight, waist, and shoulder measurement. The chart has some built in functions to calculate your ideal AI and how far you have to go to get to it.

Filling this chart out before and after the contest is mandatory.

You can watch this video on how to fill out the chart:
***How to Fill Out Adonis Index Contest Chart Video***

Before pictures must be submitted in a zip file labeled in the format of the following example:

“John_Doe_Before_Pictures_AT6”

Each picture must be labelled with your first and last name and the associated pose ie:

“John_Doe_Before_Front”

Picture size:

Please re-size larger picture files down to a size that has a height of  approx 500 pixels.

Failure to label, or re-size the pictures correctly or zip the file will result in potential disqualification from the contest (these files can easily become lost if they’re not labeled and sent in correctly)

Before and After pictures are mandatory for all contestants even if you think you’ll be in the open category (the open category is essentially for those people who are ‘close’ to their ideal proportions whereas the transformation category is for all people no matter how far they have to go to get to their idea proportions)…if you make a big change, but still have a ways to go to get to Golden you will be placed in the Transformation category…if you only have 10lbs or a few inches to go to get to golden then you will be placed in the open division.

All contestants who place in the open division will qualify for the level 2 competition to be held in April 2012.

COVER MODEL AFTER PICTURES:

A special note about taking ‘after’ photos. We are now looking at featuring some of our contestants on our book covers in the coming year. If you want to be in the running to be an Adonis Index cover model we will be giving instructions on
taking your best after photos. This doesn’t and will never require you to hire a photographer. We will be giving you instructions for taking great after pics with a regular digital camera and some simple lighting and a back drop you can put together at your house. All contestants from both the transformation and open division are eligible to be in the running for a cover model.

If you want to hire a photographer that is your choice, but we do not require it and will never ask anyone to do so.

The bar has been set high in the past 5 contests, it’s time for someone else to step up!

John

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Contest Rules and Regulations:

This is the section with the boring legal stuff, you don’t have to read it all but it must be included in this post.

All entries become the property of the Contest Sponsor and will not be returned.

Contest Sponsor, its advertising and promotion agencies assume no responsibility for lost, stolen, delayed, damaged, illegible, incomplete, postage-due, garbled or misdirected entries or entries that have been submitted through illicit means, or do not conform to or satisfy the Contest Rules or for any problems or technical malfunction of any telephone network or lines, computer on-line systems, servers, access providers, computer equipment, software, failure of any entry to be received or traffic congestion on the internet or at any website, or any combination thereof including any injury or damage to an entrant’s or any other person’s computer related to or resulting from playing or downloading any material in the contest.


The Contest Sponsor reserves the right, in its sole discretion, to modify, cancel or suspend this Contest should an external circumstances arise which are beyond the reasonable control of the Contest Sponsor. The Contest Sponsor is not responsible for any errors or omissions in printing or advertising this Contest.

The Contest Sponsor collects your personal information for the purposes of registration, program evaluation and to keep you informed about contest. The Contest Sponsor may, if consent was given during registration, also contact you from time to time with information about other ways you can lose weight.

The Contest Sponsor will not share any personal data about entrants with any
other party. The personal data collected for this Contest will not be used for any other purposes unless entrants provide explicit permission as indicated on the entry form. For more information about our privacy practices or to obtain a copy of our Privacy Policy, visit Privacy Policy

By entering this Contest, entrants agree to release and hold harmless the Contest Sponsor and their respective employees, officers, directors, agents, representatives, successors, assigns, advertising and promotional agencies from any liability for any loss or damage of any kind to the entrant or any other person in connection with this Contest or participation in any Contest related activities, including but not limited the taking of a urine test or, if declared a winner, the use or misuse of a prize or any portion of a prize including personal injury, death or property damage.

This Contest will run in accordance with these Contest Rules, subject to amendment by the Contest Sponsor. Contest Sponsor reserves the right to cancel, amend, modify or terminate this Contest or the Rules at any time in its sole discretion and without notice.

Entrants must comply with these rules, and will be deemed to have received and understood the rules if they participate in the Contest.

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Learning to Maintain a Change: Interview With Erik Ledin Part 1

Getting in shape is a lifestyle not a destination. It’s an ever evolving process that changes throughout life as you change.

Learning that your body and you fitness and your shape is a not just a moment in time, a contest, a one day goal, but rather it’s a lifestyle.

Erik is one of the best in the business for getting people prepped to be on stage.

Sure you may compete in a contest, one of our contests, or getting in shape for an event or a photoshoot, but you must understand it’s just a stop along the way of the bigger journey of your life.

Date specific motivation can help push you to a new level of body composition and fitness can help kick start your journey, but it cannot be your only way to motivate yourself.

Adopting a lifestyle of training and fitness is with an eye on your diet as it relates to your body composition is truly a lifestyle change and a way to live for your entire life and not just a 12 week run at an event.

Today’s podcast is a part 1 of a two part series I did with a friend and diet/fitness coach Erik Ledin.

Erik has over 11 years of experience coaching people into the best shape of their lives from pro bodybuilders and fitness competitors to every day gym rats and stay at home mom’s who just want to finally get in shape.

We’ll dig into the psychology of diet, training, and the common post contest malaise that hits many competitors. We also talk about what it takes to finally adopt the true lifestyle of taking care of your body and staying in shape…the elusive state of ‘maintenance’.

Erik will also walk us through is philosophy on how to prepare for a show/event. We talk about the psychological issues, dieting, training and how your past history of dieting and training is going to define what to do with your body right now.

Listen up cuz this is an awesome interview.

John

P.S. The audio file ends rather abruptly today, it’s not an error, its just my less than adequate editing skills!

P.P.S. You can read more about what Erik does at this website here: Lean Bodies Consulting

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Adonis Index Contest Winners Announced

The fifth Adonis Index Transformation contest (and second Open contest) have just ended. Now it’s time to post the results.

As with each past contest the judging is my least favorite thing to do because it’s so hard to place/pick the winners. Everyone who submitted did a great job.

If you’re new to the game and want to know how they did it, just go here to check out the AI Systems.

Without further delay here are the winners of the 5th Adonis Index Transformation contest.

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Adonis Index Transformation 1st Place: Al Sandoval

Adonis Index Transformation 1st Place Al Sandoval

Adonis Index Transformation 2nd Place

Al Sandoval Adonis Index Transformation 1st Place

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Adonis Index Transformation Contest 2nd Place: Adam Rawlings

Adonis Index Transformation 2nd Place

Adonis Index 2nd Place

Adam R Adonis Index 2nd Place

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 Adonis Index Transformation Contest 3rd Place: Mike Schaefer

Adonis Index Transformation 3rd Place Mike S

Adonis Index Contest 3rd Place

Mike S Adonis Index Transformation 3rd Place

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 Adonis Index Transformation Contest 4th Place: Brad Greyeyes Brant

Adonis Index Transformation 4th Place Brad GB

Adonis Index Transformation 4th Place

Brad GB Adonis Index 4th Place

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 Adonis Index Transformation Contest 5th Place: Calvin Chen

Adonis Index Transformation 5th Place Calvin Chen

 

Adonis Index 5th Place

Adonis Index 5th Place Calvin Chen

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Adonis Index Transformation Contest 6th Place: Alexander Suherman

Adonis Index Transformation 6th Plac Alexander Suherman

Adonis Index 6th Place

Adonis Index Contest 6th Place Alexander S

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The transformation category is only half of our contest. Next up are the “open” category competitors. In the open category we’re not necessarily looking for the biggest transformation but rather we’re looking for a final AI look. With that said, here are the Open category winners.

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Adonis Index Open Contest 1st Place: Jason Gottlieb

Adonis Index Contest 1st Place Jason Gottlieb

Adonis Index Contest Winner Jason G

Adonis Index 1st Place

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Adonis Index Open Contest 2nd Place: Nick Yarbrough

Adonis Index Open 2nd Place Nick Yarbrough

Adonis Index Open 2nd Place

Adonis Index Open 2nd Place Nick Y

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Adonis Index Open Contest 3rd Place: Jason Haynes

Adonis Index Open Contest 3rd Place Jason Haynes

Adonis Index Open 3rd Place

Adonis Index 3rd Place Jason H

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 Adonis Index Open Contest 4th Place: Leo Bell

Adonis Index Open Contest 4th Place Leo Bell

Adonis Index contest 4th Place Leo Bell

Adonis Index 4th Place Leo B

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Adonis Index Open Contest 6th Place: Gerry Nelson

Adonis Index Open 6th Place Gerry Nelson

Adonis Index Open 6th Place

Adonis Index 6th Place Gerry N

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Congrats to all who entered and finished, you should all be proud of yourselves.

John

p.s. If you want to be in the next contest, just go here and pick up the AI Systems today

How to Get Into Starvation Mode

Starvation Mode. We’ve heard about it and now we’re going to give you a step by step guide on how to get into it.

Popular fitness media would have you believe that starvation mode is something you can fall victim to within a few hours after eating a meal.

This poster from the Minnesota Experiment Shows you what starvation mode looks like

Common recommendations include eating every 3 hours, making sure you eat enough protein, eating a mixed macro nutrient ratio, paying attention to post workout nutrition etc.

These recommendations might be applicable to people who are experiencing true starvation mode… so how do you get there?

First of all starvation mode isn’t defined by the timing between meals, or the protein content of your meals, or even the amount of calories you eat.

Starvation mode as defined by the time when your body stops being able to metabolize fat for energy and turns to lean body mass – and happens at a
specific and measurable body fat mass.

For the vast majority of normal healthy people, there is no danger of ever being in true starvation mode.

Competitive bodybuilders and highly trained military personnel are likely the only people who can and will approach body fat levels low enough to experience true starvation mode.

Men and women each have a scientifically determined critical bodyfat mass, and an interesting area of research seems to indicate that as we approach these critical body fat mass levels we also start to experience true starvation mode.

In today’s podcast, we’ll discuss what these critical body fat levels are, and what it takes to get this low.

John

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Contest Prep: What is Really Going on Behind the Scenes

Preparing for a photoshoot and more specifically a contest involves a big change to the diet, but not so much to your training. This shouldn’t come as much of a surprise to most people. What is surprising is how much extra ‘help’ many competitors are getting from various pharmaceutical sources.

Andreas Munzer. Known for being shredded…but it cost him his life.

In todays podcast I chat with our industry insider about what really goes into the contest prep of top level bodybuilders and fitness competitors.

We’ll discuss the major differences between getting ready for a contest/photoshoot with and without the help of pharmaceuticals. We’ll discuss what supplements come into play and how the diet will change over time.

Training is always important and maintaining intensity is a big key. Along the way you may need to cut certain exercises and make some changes to your overall training volume, but keeping intensity consistent will go a long way to preserving your muscle as you strip off the fat.

The influence of drugs in competition prep cannot be overlooked especially if you’re choosing an external model to help shape your goal. You can never be sure who is using what, so you have to temper your expectations what your willingness to do or use what others will do or use.

In other words, try not to compare yourself to others, or set someone else’s body shape/look/size/leanness as your own goal because you can’t know for certain what they’re currently doing or what they’ve done in the past that is influencing their look.

Prepping for a photoshoot takes effort and consistency in both diet and training no matter if you’re clean or a chemical warehouse, the only thing that will change is the absolute final look.

This is why you should only ever compare yourself to yourself.

This podcast will give you some insights into the range of items that can enter into a contest prep routine. We’re not endorsing that you ever try any of them, but we want you to be informed of what really goes on so you can set realistic expectations for your own physique.

The true win is when you’ve managed to beat your previous best and get into your personal best shape.

John

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