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Archives for September 2011

Adonis Index Coaching Call

September 28, 2011 by

It’s been approximately 4 weeks into the 6th Adonis Index transformation contest and it’s a perfect time to do an inventory of what has been working and what needs some work.

If weight loss is your issue you have to remind yourself that the process is not linear. Some weeks are going to go really smooth and others are going to be a lot bumpier. Muscle building is the same thing, some weeks just feel like a lot more progress is happening than others.

It's time to find your exercise groove just like Meatwads 'powerwalking'

This is sometimes tough to deal with as your  daily and weekly effort seems to feel linear and consistent even though your results are not. The key at this point is recognizing that the path has it’s ups and downs and to be consistent over the long term. Twelve weeks is going to go by in a flash. Finding a groove is important and sticking with the parts that are working is going to keep you moving forward.

Give yourself some room for change, but don’t try to change everything at once. Review your list of what is working and what needs changing, pick the one or two most important things that need to change and make a plan. Give it about 1-2 weeks to see if what you’re changing is working then move on. If something doesn’t work, discard it and try something else.

Remember that this process is not perfect or smooth, it’s a controlled stumble forward.

In todays coaching call we’ll cover what to do at the quarter contest point and how to set up your inventory list, and how to think your way through the next 4 weeks of the contest.

John

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Filed Under: Contest, Podcasts, Transformation Tagged With: , ,

Calculating Metabolic Rate – How To REALLY Do It

September 26, 2011 by

Metabolic Rate…Metabolism, BMR, RMR…these are buzz words that the diet and fitness media throw around all the time, however it’s greatly misunderstood.

There are many ‘metabolic rate’ calculators online that you can use to supposedly find out what your specific metabolic rate is by typing in your height, age, gender and weight. Some even have an ‘activity factor’ built into the calculator that is supposed to incorporate the amount of calories you are burning when you partake in various daily activities.

Do you think a simple calculator can really estimate your metabolic rate exactly?

Metabolic rate calculators are meant to be estimators, not fact. If you type your information into a calculator and it says your metabolic rate is 2500 calories per day, but when you eat 2500 calories per day you gain weight, then you have proof that your metabolic rate is actually lower than this number. You also have proof that the calculator is wrong.

This however is not how many people view this sort of situation. I get countless emails from people who say they’ve used a calculator and the calculator says their metabolic rate is X or Y, and when they try to eat that much they gain weight. Instead of believing that the calculator is broken or wrong they instead believe there is something wrong with themselves because they don’t fit into what the calculator said.

The tragedy is the fact that most people have the automatic assumption that they are broken instead of the calculator. This has to change if people are going to start having a healthier attitude and clearer picture of what it takes to get in shape and stay in shape.

In today’s podcast, we’re going to get to the bottom of what is behind metabolic rate calculators and what we know about metabolic rate in general.

We’ll explain how you  should view the numbers these calculators give you and how to use it as a general starting point to explore where you  might need to start if you’re trying to lose weight or get in shape.

Once you start viewing these calculators for what they really are you, can let go of any potential roadblocks or fears you might have about your ‘metabolism being broken’.

John

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Filed Under: metabolism, Podcasts, Uncensored Podcasts S01 Tagged With: , , ,

The Evolution of an Adonis: Interview with Jason Gottlieb Part 2

September 21, 2011 by

In todays podcast we pick up where we left off from last week with Jason Gottlieb. He walks us through how he prepared for and won the open division in the latest Adonis Index competition.

We’ll discuss his diet and training routine and more psychological tricks and mindsets for getting in phenomenal shape. Jason also took top notch pictures that will likely land him on the cover of one of our books as one of our first cover models.

Back Double Bicep

Lean Proportioned and Muscular

 

 

 

 

 

 

 

 

 

Jason also put his personal picture chronology/evolution that you can see below here.

 

Amazing Transformation

Listen in as Jason explains how he made this amazing transformation. If you haven’t already listened to part one you can go to this link to listen –> Interview with Jason Gottlieb Part 1

John

P.S. There is no formal introduction at the beginning of this audio as I’m less than competent at editing the two pieces of this interview (you’ll remember that part one also ends quite abruptly, which is also due to my lack of editing prowess).

LISTEN TO PART 2:

 

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Filed Under: Contest Tagged With: , ,

Deconstructing Media – How To Read Between the Diet & Fitness Lines

September 19, 2011 by

Diet and fitness information can be found in print, television, online, from health care practitioners, and just about everywhere else. It seems that everyone has an opinion on what to do for ‘fitness’ and ‘health’. So how do you know who to listen to and who to ignore?

The words tell a difference story when you know whats going on behind the scenes

Is it as simple as picking one group of people and following everything they say? Or is it more prudent to pick and choose from various camps and philosophies and piece together your own unique system?

How do you even know where to start? Do you need to go back to school for a degree in physiology? That sounds a bit drastic. It makes more sense to just follow the advice of a professional who has already done this work. But just like any profession, some health care practitioners aren’t as good as others, and the message you get from them depends on the medium.

The story you’ll get from a practitioner when you see them in an off the record face to face conversation can be drastically different from the story they might write in an article for a popular website or magazine. You have to learn how to consume recommendations and information based on the media and platform it’s being delivered from.

In today’s podcast Brad and I break down an article that was sent to us online. We’ll teach you what specific buzz words to look out for and what they mean legally. We’ll explain what influences most articles you find in print and online and how the message can become distorted.You’ll see how selectively pointing out parts of the truth and leaving out other parts can paint a picture exactly opposite of what the facts say.

Finally you’ll learn how to think your way through any article you read and decide if the message is credible, has any real backing in science, is worth looking into further and ultimately taking action on.

John

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Filed Under: Podcasts, Uncensored Podcasts S01 Tagged With: ,

The Lifestyle of being in great shape: Interview With Jason Gottlieb Part 1

September 14, 2011 by

There is some down time and recovery time that we all need after dieting and training hard and pushing our bodies to a new level.

Managing the physical and physcological states after recovery might be an even bigger challenge than getting in shape in the first place. You can trick yourself into thinking that maintaining your new shape is effortless but it isn’t. Staying in shape takes a new kind of effort compared to the effort it takes to get into shape in the first place. This is the elusive state of ‘maintenance’ that seems to be the hardest part for most people.

Jason got into awesome shape

This is the Adonis Index look

At some point you need to come to a realization that it has to become a lifetyle that you live and embrace. It’s something different from preparing for a contest or dieting for a photoshoot. In many ways it’s less strict and less intense, but it’s a new skill set and a new mindset that you must learn.

Once you’ve gone through a transformation you will know what it takes to change your body and you’ll know that you have it in you to do so. Maintaining that new body is a different step entirely. The physical effort isn’t has hard, but the psychological and mental effort will be a new challenge and new learning experience.

It’s not always going to be an all or nothing 100% blitz the way a contest or photoshoot prep is. Maintenance requires smaller changes but ones that must last for longer.

The real game of maintenance is not a physical one but a psychological one. It’s learning to see what you really look like on a daily basis. It’s learning to adjust your daily routine and your social routine to fit with your body ideal goals as well as your social goals. It’s learning to manage your overall stress and pick your spots when to push hard and when to back off.

This is the first part of a two part podcast were Jason and I talk about how he managed his condition and learning to maintain his shape from one contest to the next and got into phenomenal shape and won the open contest. We discuss how he is learning to deal with maintaining his new shape and some of psychological tricks he uses to objectively perceive where he is and not let his mind play tricks on him  (and believe me, your mind will play tricks on you)

This is something we all have to deal with after getting in shape. Making it a lifestyle and having the body you want on a daily basis while enjoying life is the ultiamte goal. Jason has made some major strides to making this a real lifestyle and he shares them with us in this two part interview. Today is part 1.

John

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Filed Under: Contest, Podcasts, Transformation Tagged With: , , ,

Branched Chain Amino Acids – Benefits, Side Effects, and Real World Results

September 12, 2011 by

Branched Chain Amino acids (BCAA’s) are a popular supplement in the bodybuilding industry, specifically they’re marketed for building muscle, preserving lean muscle during dieting, and even increasing fat loss while dieting.  But do any of these claims hold up to scientific scrutiny?

(women click here for your version of this post)

BCAA’s – Should you take these suckers or not?

When you take a closer look at the research you’ll find out that the experiments on branch chain amino acids are done with a very specific timing and protocol with specific end point measurements. Fitness marketers then tell you to recreate the experimental settings in your daily routine in an effort to mimic the results of the study.

But what are the results anyway? Most people just want to build muscle and drop bodyfat and look good…and I can tell you that neither muscle building nor fat loss are ever measured in these studies. In almost all cases the research looks at surrogate end points such as protein synthetic rate which is then extrapolated to mean ‘muscle building’.

In today’s uncensored podcast, we’ll discuss the research on BCAA’s what the methods and results mean and if you should even take them.We look at the effect popular fitness media has on our choices in supplements and how the success of one supplement can mold our opinion of other supplements.

Things to consider are your personal fitness goals, your current state of health (are you lean, overweight, obese, diabetic etc), the amount of time you have to spend working out and the amount of money you have to spend on supplements.

The intersection of your training experience, your goals, what you expect from BCAA’s and your budget will determine if you should take them or not.

John

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Filed Under: Podcasts, Uncensored Podcasts S01 Tagged With: ,
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