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Tuesday, February 26, 2013


My manager, Mark and I were brainstorming on the next blog topic. We came up with some good ones but I said "Mark, I want to talk about something that our readers wouldn't expect. Some 'off' the wall stuff." He said, "How to get fat!"...

You know I want to state something before I begin. I don't care how you live your life. Life after all is collection of experiences and their intensities. I may be impressed or disgusted, but that's about it. So if this includes getting fat, 'looking' fat or staying fat....
What follows is how to 'stay' that way:
  • The classic: Do nothing. And eat what you want
  • Eat a lot.....of EVERYTHING
  • Sugar, Sugar, Sugar, Su.. you get the point
  • Buffets are classic weight gainers
  • Denial's another one
  • Stress from dramas
  • FAST food with the super size
  • Stress from being out of work............
  • Stress from having to GO to work
  • Eating low calorie foods............A lot of low calories foods
  • Ruffles have ridges
  • Dennys 'grand slam' artery damns
  • Buying a treadmill for home
  • Dexter AND Hagen Das 
  • Breaking Bad and Dove ice cream
  • 3 meals a day
  • Bad relationships
  • Bad trainers
  • Fad diets
  • Poor judgement
  • Oversize cloths on a short frame
  • wearing stripes  
  • Stirrup pants
  • group lunches at work....everyday
  • Boredom
  • the 'old' Paula Dean
  • Any place that guy from 'dives, diners and drive-ins' Guy Ferretti goes to
  • Smoothies
  • Alcohol esp. sweet ones
  • wake up, got to work, come home, go to sleep
  • BUTTER and nothing but butter..Did you know there is a deep fried butter. Why?!!!!
  • Chicken, fried, deep fried: mamas or KFC
  • Speaking of mamas..anything mama cooks
Thats all I got. Don't take this too seriously.

Tuesday, February 12, 2013

Three words my clients hate to hear:'We go'in heavy' and two words they love to hear: 'Sessions over!', but there is much that happens before they hear those famous words that have become the trade mark of BSI. Yet, the one thing that my clients and I agree on is that a good training partner is indispensable.  

Having a training partner redefines 'your' accountability i.e. quit talking about it and be about it! Having a partner increases the work intensity BEFORE you even lift a single weight or begin the first mile! The psychology is simple: we ALL need a little encouragement: 'nice job', 'you got this', '2, 3, 4 more!' 'Great session!' and my fave 'damn, you getting stronger'!

So what are the traits of a good partner? After 25 years and numerous training partners, the following I have found to be 'true' characteristics of a good training partner:
  • Shows up....ON time!
  • Positive
  • Likes taking the intensity up at the RIGHT TIME!
  • Consistent
  • Knows to keep casual conversation minimal
  • Knows how to prepare ie. proper warm up, training sequence etc
  • Knows when and where to 'spot' your lifts
  • Knows technique well enough to know when it is done incorrectly
  • Wants to learn and introduce new training formats
  • No need to compete, i.e. what we call 'circus lifting' : lifting just to see if you can lift something heavy versus training to that goal.
  • Trains legs!
  • Understands when to periodize training to prevent overreaching[over training] and plateaus
  • Return weights to there proper place when done
 There are times that you have to go at it alone. Those can be the most daunting training days, especially when you want to get in an aggressive training session. However, you may just have to re-calibrate your training intensity to 85% from 100% just for this one day! No matter what, you must admit that having a good training partner can be the difference between losing a few pounds to having an incredible physique. Get a training partner if you don't have one. It will change your training tempo in ways you may not thought were possible.

CAUTION: Be sure that your fitness levels are compatible! Nothing worse than having an inexperienced overzealous partner who 'pushes' too hard too soon.

Saturday, February 9, 2013

...when we go H.A.M.!

YEAH. You know how it goes. You geting your grind on in the gym but it just seems to be missing something. You pushing mad weight. Intensity is epic. Its 'different and hard know....and the muscle-tearing pump is tenacious, but there is something that just ain't right!!.............ahhhhhh .The tunes is missing. Yeah the tunes baby

Look, I was a competitive bodybuilder, but that was long ago and I'm 51 now and there are times I just don't 'wanna', but the right 'jam' will just set the training mood right. The clean and jerks are perfect. The squats bottom-out just right. The rep range is high, and its loud!

My training team, the Friday elite, knows I talk much s$%t when we sling heavy weight. It purges me! I feel sooooo much better. Arnold said pumping iron is better than sex, well even though he is still my all time fave bodybuilder, I gotta disagree with you on that, Arnold! But the feeling is undescribeable when the intensity is high. And this aint no boot camp type training high either. That is too predictable. I'm talking bout plate rumbling, 'I feel like I'm gonna pass out on this next rep' intensity! Of course this format is not for everybody. I introduce old school bodybuilding techniques and formats that are arduous and predate the current popular programs that do not possess that familiar bodybuilding grind.

At BSI we have an abundance of training permutations, physique development formats, aerobic and anaerobic environments. However, there are days that I go retro H.A.M.! Those days are when the music is blasting, the plates is rumbl'n, the grunts are pleas for the madness to end, but we don't stop till the music stop and I got me some PANDORA!!..... MOVE OUT THE WAAAAAYYYY

Thursday, February 7, 2013

there is 'no-way' you can be serious about your training if you are NOT doing this...
Sorry been gone. Should have left you with more to read! Thanks for your patience.
Anyway, my staff is often asked about the best recovery drinks or food to consume after we have put our award winning training 'smack down' on em. What follows is a little basic science why it is important to consume a recovery drink or food.

The key reason we train is to not only lose weight, but to build muscle that gives us that god or goddess like profile that others envy; especially when you go to the beach! However, when training intensely, there are chemical reactions taking place that will actually work against your quest to attain that muscular sinewy physique. Enter: the recovery drink. Recovery drinks :

  • Reduce side effect of muscle catabolism[breakdown]
  • Improves recovery after a training session if consumed within 45-60 minutes.
  • Reduce DOMS[delayed onset of muscle soreness].
  • Helps maintain immune system by lowering blood cortisol levels. These levels rise during training. Cortisol levels can manipulate the body's ability to fight infection and foreign material.
The most common mistake regarding muscle recovery and retention is that you need to consume these irrational amounts of protein. THIS IS NOT TRUE!  Research has demonstrated time and again that the combination of both protein AND carbohydrates are essential at maintaining muscle and having an anabolic[muscle building]/retention effect. 

Ladies, muscle building is for you too! We know this is still a common misperception among women, that if they lift weights they will get 'bulky'. This is simply unfounded gossip,yet, it is the main cause for ineffective weight loss: the exclusion of resistance [weight training] training. Not adding muscle training to your regiment is a  common cause of sarcopenia[muscle wasting] which can lead to osteoporosis. Besides, the worse thing a women can do is look too thin yet absolutely have NO lean muscle tissue that provides the physique or shape! The idea of training, especially for women, is to enhance the physique without looking emaciated and sacrificing the feminine look that makes you look like a women. We see this a lot in the running community.

I mentioned recovery drinks. My favorites are 
  • Muscle Pharm [MP] Recon. This is my fave because it contains BCAA[branched chain amino acids] which constitute 35% of essential amino acids in muscle protein and are required for protein synthesis. Key in opposing muscle catabolism [muscle degradation].
  • Endurox[does NOT contain BCAA but taste a bit better than MUSCLE PHARM
So you don't want to purchase a recovery drink? Then try the following instead:
  • low fat chocolate milk[highly recommended for the young athlete that is training/practicing more than 3-5 days/week]
  • yogurt
  • Chia seeds
  • banana
  • Turkey sandwich
  • Homemade smoothie. Handful blueberries, wheat germ, yogurt, banana, low fat milk, OJ. YUM!
These are excellent alternatives, but I suggest for the person training more than four [4] times a week, to use a recovery drink like MP which is best consumed within 45-60 minutes of post training. I have found these drinks to be more convenient especially if you are away from home. I have even added chia seeds to mine for added* anti-oxidants impact to help reduce joint and muscle inflammation.

One of the most important factors regarding muscle retention is diabetes prevention. Loss of muscle mass increases the risk of developing glucose intolerance and diabetes, because muscle is the main 'disposeal' site for glucose. Increasing muscle mass could improve glucose tolerance and insulin resistance, and may be an important strategy for combating the prevalence of age related diabetes.

So when you're training hard for 60, 90 minutes or more, treat the body right and reward yourself with the proper intake of a recovery drink so you can continue to increase your training intensity without the symptoms of training plateaus, reduced immune function and increased joint discomfort.

*I consume, Omega 3 fish oil, Krill, and multi-vitamins along with a wide variety of foods from meats to vegetables to dairy to seafood to  a wide variety of ethnic foods. It is important to have a 'collaborative' health plan that maintains good immune function and reduce soft tissue and arterial inflammation