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Questioning Body Fat Percentage

November 27, 2013 by

Here’s the next episode of the UNCENSORED Podcasts Season 3.

 

Questioning Body Fat Percentage

 

Caroline and Tori are fitness competitors who both got in amazing shape and hit their Venus ratio’s. Both had 23-24% body fat in their legs yet 5-7% in their upper body. The main thing here is everyone, depending on their genetics and heredity, will compartmentalize fat differently on their body. You can’t compare yourself to others.

Caroline and Tori are fitness competitors who both got in amazing shape and hit their Venus ratio’s. Both had 23-24% body fat in their legs yet 5-7% in their upper body. The main thing here is everyone, depending on their genetics and heredity, will compartmentalize fat differently on their body. You can’t compare yourself to others.

 

What is so important about body fat percentage?

Hydrostatic body fat percentage is the gold standard.  It is the method which every other method is calibrated on.  There are no assumptions; they use just the properties of your body in the water.

What is so important about of your body fat percentage?  It’s a number.

It reminds Brad of eating for calories when you need to lose weight when really you just need to eat the right amount of food to lose weight.  People like to go to an online calculator and find out they are supposed to eat 2712 calories a day as an example, then they don’t lose weight and they think their metabolism is broken.  The calculator just gave them the wrong estimate for their body.  People forget that the body is the end game, not the calculator, chart, book, theory, or what someone else did to lose weight.

The total over all body fat percentage does not tell you a whole lot unless you reach a dramatically low percentage that it is irrelevant.   It’s just like how your overall body weight on the scale doesn’t tell you a whole lot either.

DEXA/DXA is the most accurate and is the key for a health standpoint because it tells you regional fat percentages.

DEXA/DXA is the most accurate and is the key for a health standpoint because it tells you regional fat percentages.

 

Everyone stores fat differently

 

Brad and John have a lot of data to look at and today they focused on two female fitness competitors who were both approximately 15% body fat which is very low for females.   This is dramatically low for a woman.   One of them had 6.9% Bodyfat in her trunk (her upper body from the waist up).  The other one had below 5% in her trunk (she had a full set of shredded abs and her back was totally visible).

Tori and Caroline are fitness competitors that places first and third in their respective categories so they were both in amazing shape.  Neither of them looked awkward, they both looked totally feminine.

Both had 23 and 24 percent body fat in their legs.  See the difference between the upper and lower body?  The main thing here is everyone depending on their genetics and heredity will compartmentalize fat differently on their body.

So another female could have 20% in her legs, but maybe 11% in her upper body, and roughly the same overall body fat percentage as Tory and Caroline and look totally different.  If she tries to compare herself to these fitness competitors (or anyone else for that matter) at the same overall body fat it totally falls apart.

Everyone stores body fat in different patterns.  These storage patterns are genetic and you cannot manipulate them.  There are some schools of thought that you can manipulate them with diet but there is no data or measurements that prove this theory.  The theories are purely anecdotal and guess work.  

 

Don’t let body fat measurements hijack your goals

 

Setting a goal as a percentage body fat can mess you up.  It is a form of goal hijacking.

If you get down to your golden ratio and then would need to go a lot leaner to get the ab definition it could change your overall aesthetic to not be as visually appealing.  Also total body fat percentage is totally dependent on how much muscle mass is there.  Body fat is relative to your lean body mass.  So if you increase your lean body mass without losing any fat your overall body fat % drops.

Body weight and body fat percentage is only useful if you have a “shape” to go with it or a measurable goal like  Adonis or Venus  Ideal or Ratio.

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Filed Under: body image, exercise, Goals, Physique, Sage Advice, Transformation, Uncensored Podcasts S03

Establishing Lifestyle Patterns: Interview with AT11 Winner Oscar Ramirez

November 25, 2013 by

Here’s your new interview with one of the winners from the 11th Adonis Golden Ratio Transformation Contest.

Today John talks to Oscar Ramirez,  who placed  10th in our last 12-Week Transformation contest.

Like many members of the AGR community, Oscar was excited to make a change and when the AT11 contest came around the corner, he deemed it the  perfect opportunity for him to enter.  Oscar had been following the program prior to the start of contest AT11.  However, he was still establishing a lifestyle pattern of how to best implement the AGR System.  Oscar shares with us  his “Adonis Origins” images.  See below:

 

Oscar Ramirez

Adonis Origins: Oscar Ramirez Prior to Contest AT11

 

“You only have to wait to the end of the day to satisfy a craving.”

– Oscar Ramirez

 

What really got the wheels turning toward a successful transformation was intermittent fasting.  He found it best for him to fast throughout the day, having only a cup of coffee in the morning and then meals later in the evening.  At first, he received criticism for this practice, but those quickly turned into compliments as his physique began making dramatic improvements.

Scroll down to read more of  Oscar’s transformation journey in his own words.

But first, check out Oscar’s  AT11 Pictures:

 

Oscar Ramirez - AT11 10th Place - Front Before/After Photos

Oscar Ramirez – AT11 10th Place – Front Before/After Photos

 

Oscar Ramirez- AT11 Transformation Image

Oscar Ramirez- AT11 Transformation Image

 

Oscar Ramirez - AT11 10th Place - Side Before/After Photos

Oscar Ramirez – AT11 10th Place – Side Before/After Photos

 

Oscar Ramirez - AT11 10th Place - Back Before/After Photos

Oscar Ramirez – AT11 10th Place – Back Before/After Photos

 

Oscar’s Transformation Essay:

My first challenge was injuring my shoulder at the end of the first week, which took about 4 weeks to heal. Finding alternate workouts, which would not put any stress on it, was not easy. Next, it was quite frustrating to see the scale fluctuate so much. I started a weekend at an ideal weight, and then on Monday was heavier again. It seemed I took 2 steps forward and 3 steps back. Also, lack of moral support was a bit of a downer at first. Some people said I was crazy for ‘starving’ myself and I was losing too much weight too fast and I was getting too skinny. The biggest challenge for me, however, was the eating. I had no problems during the fasting period, but when it was time to eat I found it quite difficult to stay below my recommended calorie intake. I love food, cooking and eating, so that’s been a major challenge all my life.
Fortunately, the accomplishments were far greater than the challenges. First, folks around me finally started to realize that my weight loss was healthy. They started commenting on how good I was looking. Several of them said I motivated them to get more serious about their diet/workout, just from seeing my results. Also, the scale eventually started going down so low that I can’t remember how long it’s been since I’ve been so light; probably early high school years. The biggest accomplishment for me was, however, the reflection in the mirror. It’s as if I’m looking at another/new man, not myself. I’m starting to see definition and muscles that I have never seen in my life. And, it’s not just me; my wife looks at me that way too. I feel and look amazing!

EDITOR’S NOTE:

Oscar,

Similar to another AT11 contestant you pushed through your injury and were able to successfully complete the concept.  It was interesting listening to your podcast as you discussed with John Barban about how you enjoyed cardio, yet prioritized the weight training ahead  as you knew that would be the greatest return on your investment.

It looks like your strategy combined with fasting and calorie management paid off!  You were able to take the tools of AGR and customize a lifestyle pattern that best  applied to you.

Congrats again on a successful transformation!

your brother in Iron,

Allen Elliott | Adonis Golden Ratio Ambassador

Oscar’s Transformation Interview:

To listen to Oscar’s transformation podcast interview click below:

Podcast: Play in new window | Download

Subscribe: Android | RSS

Filed Under: body image, Contest, Sage Advice, Transformation Tagged With: , , , , , ,

How to Build the Room of Improvement: Interview with AT11 Winner Henry Tom

November 18, 2013 by

Here’s your new interview with one of the winners from the 11th Adonis Golden Ratio Transformation Contest.

Today John talks to Henry Tom,  who placed  9th in our last 12-Week Transformation contest.  Henry was active in fitness in his early 20’s.  He was an avid practitioner in Martial Arts.  However, when marriage and a new born baby entered his life, workouts and fitness was no longer a priority.  Henry wasn’t overly concerned as he didn’t think he was far off from the mark.

However, when attempts at weight loss became a struggle  for him in his 40’s he began looking for other solutions.  His initial trainers he worked with focused only on strength training, hardly mentioning nutrition.  He experience moderate levels of success when finally working with a trainer who placed emphasis on nutrition.  Little did he know, Henry was on his way to making a successful transformation.

Henry would later stumble upon AGR and found the combination of strength training and sound nutritional advice.  Remembering his prior success when he placed an emphasis on nutrition, Henry decided to enter contest AT11.  He was excited to start the contest when he realized that in order  to achieve his “Ideal” measurements there was room for improvement.

 

“Improvement begins with I.” – Arnold H. Glasow

Scroll down to read more of  Henry’s transformation journey in his own words.

But first, check out Henry’s  AT11 Pictures:

Henry Tom - 9th Place - Front Before/After Photos

Henry Tom – AT11 9th Place – Front Before/After Photos

 

Henry Tom - 9th Place - Side Before/After Photos

Henry Tom – AT11 9th Place – Side Before/After Photos

 

Henry Tom - 9th Place - Back Before/After Photos

Henry Tom – AT11 9th Place – Back Before/After Photos

 

Henry’s Transformation Essay:

After twelve weeks of working out and eating with discipline, there’s been a change. The whole process has been transformative and educational, as I see how much I can achieve, and how much more I can do! It was worth the time, energy and effort in making life better!

 

EDITOR’S NOTE

Henry,

Kudos to you for battling through your injury to make a successful finish in contest AT11. For your valiant effort and staying the course your were able to earn a Top 10 spot in AT11.

As the saying goes, “winners never quit and quitters never win.”

Congrats again on a successful transformation!

your brother in Iron,

Allen Elliott | Adonis Golden Ratio Ambassador

 

Henry’s Transformation Interview:

To listen to Henry’s transformation podcast interview click below:

Podcast: Play in new window | Download

Subscribe: Android | RSS

Filed Under: body image, Contest, Sage Advice, Stories, Transformation Tagged With: , , , , , ,

What about Genetic Differences in Performance?

November 13, 2013 by

Here’s the next episode of the UNCENSORED Podcasts Season 3.

When determining your genetic potential, compare yourself to your own performance; improve yourself. Each of these men worked hard to achieve their best, you can too!

When determining your genetic potential, compare yourself to your own performance; improve yourself. Each of these men worked hard to achieve their best, you can too!

What about genetic differences in performance?

  • There is research to show genetic differences effect performance.
  • We constantly compare ourselves with others in the gym and watching sports events.
  • We can’t help doing that, but you should at least try and compare yourself to someone of very similar genetics.
  • Genetics play a huge role in success; it plays a bigger role than anyone ever wanted to admit.
  • It doesn’t mean you are not a good person or equally of value as a human if you don’t have specific genetic gifts.
  • It doesn’t seem fair. No matter how hard you practice you won’t be the same as someone who is truly gifted.  Life is not fair.
  • If everything was equal the person who did the best hardest work wins. This is not what happens. Genetics plays the bigger role.
  • We are all unique.
  • But at the same time genetics should not be a reason to not work hard to be your best.
  • It is not an excuse to not work hard to achieve your best.  As far as performances compare yourself to your own performance; improve yourself.
  • What you can achieve?
  • Knowing about genetics is great way to understand what other people have achieved.
  • John and Brad go into great detail into how genetics affect various sports.
  • It does not always mean if you train harder you will get the same results as someone else.
  • It does not mean you should give up training.
  • Everyone is capable of change.
  • Don’t base any of your metrics on performance.
  • All that matters is your own results.
  • How you respond to exercise and diet is unique to you.   You can try things that others do, but it does not mean it will work for you. Also what works for you will change over time. You will have to experiment to find what works for you.

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Filed Under: body image, exercise, Goals, Podcasts, Sage Advice, Uncategorized, Uncensored Podcasts S03 Tagged With: , , , , , , , , ,

Establishing A Golden Presence: Interview with AT11 Winner Jake Hahn

November 11, 2013 by

Here’s your new interview with one of the winners from the 11th Adonis Golden Ratio Transformation Contest.

Today John talks to Jake Hahn,  who placed  8th in our last 12-Week Transformation contest.

Jake had picked up AGR a while back and decided to enter AT11 on a whim.  Drawing from inspiration of others, he decided to take the plunge and begin his “Adonis Transformational” Journey.  For Jake, the AGR system presented clearly, the  concepts of both “Science and Art” in regards to goal setting for an “Ideal” physique.  Similar to the concepts of Archery, he now had clear targets to shoot for when he entered the gym.

He was fascinated that the “visually appealing” look the AGR system provided was fully customizable to his body type.  In the interview, Jake mentions what it felt like to give his workouts a full 100% mental commitment.  He learned what it meant to establish a “Golden” presence.

“Presence is more than just being there.”  – Malcolm Forbes

Scroll down to read more of  Jake’s transformation journey in his own words.

But first, check out Jake’s  AT11 Pictures:

Jake Hahn AT11 8th Place - Before Photos

Jake Hahn AT11 8th Place – Before Photos

 

Jake Hahn - AT11 8th Place - Transformation Image

Jake Hahn – AT11 8th Place – Transformation Image

 

Jake Hahn - AT11 8th Place - After Photos

Jake Hahn – AT11 8th Place – After Photos

Jake’s Transformation Essay:

I entered AT11 on a whim. A last minute decision brought on by a flash of inspiration. I wanted to experience for myself the motivation that the contests supplied for many passed contestants. So for me, having that deadline in the back of my mind truly was a solid push in the right direction. I found myself training harder and being more serious and committed to understanding what it truly takes to change a body for the better…I learned a lot!

In retrospect, before I found AGR all of my weight training and overall fitness ideas were extremely vague. I knew I wanted to look “good”, but I now know that I had no clue as to what that really meant. Which in turn has helped me to realize that without Adonis I probably never would have truly understood what I was/am after.

Ya know, without a definitive target, archery wouldn’t even exist. It would consist of a person shooting clumsily and  aimlessly into the air with no way to measure the growth of their skills. That’s how I now see my fitness past, and far too many people’s fitness present. I cannot tell you how pleased I am to be where I am, actually know where I am, know where I want to be, and most importantly HOW to get where I want to be!!

Throughout this short 12 week journey I have not only changed my shape in a positive way, I’ve changed my mindset and outlook. This is art. I’m molding myself. I love that! The Adonis team goes above and beyond what is expected from a company/business/people. They offer up amazing insights and LOTS of them!

During my last few weeks leading up to contest end I was personally coached by Adonis Ambassador Allen Elliott! I experienced that “above and beyond” guidance first hand and was truly honored and frankly blown away by the personal attention and care I received from Allen. He is truly a great coach, person, and example. Interacting with him was a solid inspiration for me, and I cannot thank him enough for his insight and support!

In closing I’ll just say this…I have never in my life been a part of a fitness community and training routine that I am so pleased with that I seriously cannot see myself living in any other way. Thank you for all that you’ve done and all that you continue to do. Cheers to the entire Adonis team…the epitome of above and beyond.

 

 

EDITOR’S NOTE

Jake,

It’s awesome that you had a strong support group behind you such as wife, family, and members of the adonis community.  I’m glad that I also had the opportunity to personally witness your transformation.

I believe competition brings out the best and worst in us.  Through ups and down’s of the contest you maintained that “Golden Presence” and didn’t lose sight of the goal.

Jake, the AT11 contest has made a positive impact in your life and you now realize the greater theme of AGR…. “It’s not a competition, it’s a lifestyle!”

We look forward to hearing more from you in the future about the progress you’ve made.

Congrats again on a successful transformation!

your brother in Iron,

Allen Elliott | Adonis Golden Ratio Ambassador

 

Jake’s Transformation Interview:

To listen to Jake’s transformation podcast interview click below:

Podcast: Play in new window | Download

Subscribe: Android | RSS

Filed Under: body image, Contest, Sage Advice, Stories, Transformation Tagged With: , , , , , ,

The Golden One: Interview with AT11 Winner Daniel Carbonel

November 4, 2013 by

Here’s your new interview with one of the winners from the 11th Adonis Golden Ratio Transformation Contest.

Today John talks to Daniel Carbonel,  who placed  7th in our last 12-Week Transformation contest.

During the interview, Daniel admits that the AGR program was the first workout program he’d ever followed till the end.  What surprised him the most how although it was less restrictive, in terms of nutrition and meal timing, he was able to see results almost immediately!  Also in the interview, Daniel describes his transformation experience by comparing it to the popular movie, “The Matrix.”

In this analogy he felt as if he was “Neo”, being shown “The Way” and he felt John Barban was “Morpheus.”  Nevertheless Daniel drew on this “movie analogy” inspiration during the AT11 Contest and his results proved to be quite note-worthy.  If  Neo is considered to be “The One” then Daniel is “The Golden One.”

Scroll down to read more of Daniel’s aka “The Golden One’s”  transformation journey in his own words.

But first, check out Daniel’s  AT11 Pictures:

Daniel Carbonel - AT11 7th Place - Before Photos

Daniel Carbonel – AT11 7th Place – Before Photos

 

Daniel Carbonel- AT11 7th Place - Transformation Image

“The Golden One”
Daniel Carbonel- AT11 7th Place – Transformation Image
If Neo is considered to be “The One” then Daniel is “The Golden One.”

 

Daniel Carbonel- AT11 7th Place - After Photos

“The Golden One”
Daniel Carbonel- AT11 7th Place – After Photos

 

 

Daniel’s Transformation Essay:

My name is Daniel Carbonel, I’m  34 and  during the contest period of AT11 I felt as if I was in “cruise control.” The peace of mind of the Adonis Golden Ratio system truly relaxed me and gave me comfort I was following a sound plan.  I first began using the AGR  program in January 2013.  To my surprise, I saw notable changes the very first week!  I remember my wife  saying to me, “ I’ve never seen your arms look like that.” I’ve worked out on and off for the last 13 years, but never for a period longer than three months. Now I feel like I’m unstoppable. This is a new way of life for me.  I follow the “Adonis Lifestyle, The Reverse Taper Diet and Eat Stop Eat.”

AT11 contest was an incredible motivator to push myself to the max. More than I ever have before. At the same time, it proved to be such a simple yet life altering change.
Having access to The Adonis Community and listening to the awesome podcasts were phenomenal tools and resources to be able to tap into.

I’ve learned that I don’t have to eat 5-6 times a day, that I don’t have to get crazy about my protein intake and that If I don’t eat in a few hours I won’t loose muscle. I also see a different person in the mirror staring back at me… A better version of myself. I’m now more confident and powerful not only in body but also mind. It is something that I definitely can get used to being. I am in the best shape of my life and I owe it all to you guys!

EDITOR’S NOTE

Daniel,

That’s cool you’re a fan of The Matrix, I thoroughly enjoyed the entire movie trilogy myself.  It was also interesting that in your interview you made the reference  of taking the “Red Pill” versus the “Blue Pill.”  It sounded like for you the transformation was more of a mental battle, which you had already conquered, the physical results were just waiting to catch up.

We look forward to hearing more from you in the Adonis community.

Congrats again to you Daniel aka “The Golden One” for making that mental shift into “Cruise Control” and successfully completing  the 12-week transformation path of contest AT11.

your brother in Iron,

Allen Elliott | Adonis Golden Ratio Ambassador

Daniel’s Transformation Interview:

To listen to Daniel’s transformation podcast interview click below:

Podcast: Play in new window | Download

Subscribe: Android | RSS

Filed Under: body image, Contest, Sage Advice, Stories, Transformation Tagged With: , , , , , , ,
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