Hey world!!

Well I have now been on my vacation to Ft. Lauderdale Florida, Manhattan New York, Asheville North Carolina, and back to Ft Lauderdale, for about two weeks and a couple of days.  Was able to free up some time to let everyone know that I will be back in Minnesota, aka the freezing cold, on the 8th of this Friday.  My birthday is the following day and I cannot wait to get back to my fitness regiment.  I have had roughly 3 weeks off of working out, which is good to do every once and a while, but I have never been so pumped to hit the gym hard.   Also this break of eating like crap and resting around has allowed me to have something to work on!  I will post pictures the day I get home before I get back into the gym and you will be able to watch day by day my progress, with pictures updated at the end of each week.  To let you know I may or may not try getting back onto Super Pump pre-workout for that period but I am also thinking about doing this all natural and just taking post workout protein to show you it is possible to get shredded without anything other than a multi-vitamin and protein.  Anyway sorry for the huge delay in my posts, but get excited and feel free to join me in progress posts starting this month on the 9th!  My birthday!  Start the new year off no matter what your current position is, and lets make 2010 the best year ever in terms of fitness and health!!

Also 2 things in the mean time before I get back:

-Feel free to post questions or comments for me to answer for when I get home.

-We will be refacing the site over the next two weeks, everything will be functional during the process, and don’t think your at the wrong site if when you log on it looks completely different!  This face was just a temp until we got the design we were looking for made, and it is almost complete so watch out for the new look and extra features, including a functional “Ask Blake” button, video feeds and tons of picture archives of my path!

Many positive health claims have been made over the years for high-fiber diets. Most recently two articles in The Lancet medical journal give credence to the long-held idea that such a diet protects against colon cancer. The articles described two long-term studies, one done in England, the other in the US.

One reason for the difficulty of proving such claims for fiber is that the substance is complex — there are many types of fiber, not all of which act in the same manner. Some, in other words, may be more effective as a preventive agent than others — it is important to isolate which specific high-fiber types matter most.

Fiber, as you know, is plentiful in vegetables, fruits, and whole grains. For some reasons not certain, Europeans eat more of it than we do in the U.S.; their residents ate 22 grams a day to our (American) 16 grams a day. According to the latest studies just mentioned, neither the Euros nor the Americans are eating enough — at least 30 grams daily seem essential for protection against colon cancer.

Any idea how many grams of fiber there are in popular foods? Here are a few with fiber content noted:

·        Slice of whole meal bread-2 grams.

·        Banana-3 grams.

·        Apple-3.5 grams.

·        Cup of brown rice-3.5 grams.

·        Half a cup of high fiber breakfast cereal-14 grams.

In the American study (consisting of 3,600 people) reported in The Lancet, people who ate the most fiber (36 grams daily) had a 27 percent lower risk of pre-cancerous growths than those who ate the least. In the English study, those who ate the most fiber (about 35 grams a day) had about a 40 percent lower risk of colorectal cancer.

All of which leads me to conclude that everyone would be wise to pay a lot more attention to fiber than is the norm! One way to do so, besides counting fiber intake daily, is to be as alert to what happens to your food after you eat it as to the foods you select to eat. Consider this fact: America leads the world in the incidence not only of colorectal cancer, but also of digestive tract disorders, such as diverticulosis and diverticulitis. You’ve surely heard about “irritable bowel syndrome,” haven’t you? Well, these conditions, largely influenced by poor food choices and lack of exercise, can be anticipated long before the disease state occurs IF YOU PAY ATTENTION TO WHAT YOU ATE. Am I making myself clearer?

Compared with some third-world countries, where the populations enjoy high-fiber diets, Americans are not doing well in the OUTPUT side of nutrition, if you get my drift. This is seen in three ways contrasting their PRODUCTION with ours in terms of volume, transit time and consistency.

Let’s deal with volume first. People in some other countries produce, on average, a pound and a half to two pounds daily; Americans — just seven ounces. This isn’t to suggest that all citizens of these selected third-world societies are quite so productive or that all Americans are under-performers but that, on average, we’re being out-pooped! My fellow flag-waving patriots, if you want America to be #1, the REAL superpower of the universe, you will have to do your part — by exercising and eating more fiber. Consider it your patriotic duty.

The second measure of adequacy of production is transit time. From input (consumption) to output (waste disposal), the third-world folks require 24 hours or less. Americans retain their meals for two to three days! This means that many of us are giving new meaning to the euphemistic state of constipation. The truth is we have masses of humanoids functioning in society who are, basically, living, breathing and perambulating toxic waste dumps.

Finally, there is the matter of consistency or consideration of the behavior of the fecal matter. This is something you can check out at a glance, which is not illegal, sinful, disgusting or otherwise inappropriate. The rule is simple: Fluffy floaters are better than slinky sinkers.

In addition to enjoying vigorous daily exercise (and sufficient moments of a fulfilling nature, a bit of relaxation, maintaining a good attitude and an interest in the meaning of life), you, too, can produce whopper-sized winners by choosing meals high in bulk and fiber. Eat plenty of fruits and vegetables, for example, and be conscious of fat intake. Try for a gram of fiber for every 100 calories you consume. If you are packing in, say, 3000 calories daily, that means you need 30 grams of fiber. Why not go for the high standard of 35 from that English study for even more protection against colorectal cancer?

So, a main focus of your fitness routine should be to eat more fiber and, with it, drink plenty of water.  Excellent fiber sources are just about any fruit or vegetable and beans, prunes, figs, raisins, oatmeal, pears, nuts and popcorn, in particular.  Next time you buy food take a look at the grams of Fiber and see if you are getting around 30grams a day.  Chances are that you never even thought about how much fiber is in you diet because we tend to be more fat and sugar conscious these days. Getting enough daily fiber can lead to a much healthier you.  The proper consumption of fiber along with good intakes of protein and working out on a regular can get you well on your way to reaching your fitness goals! 

The Brady Quinn Workout

Our athlete of the week is the hardest working QB in all of Pro Football! At 6’3”, 236 pounds, and a remarkable 5 percent body fat, Quinn is a striking image of health! So we felt his workout regiment deserved a closer look. What does he do in his widely discussed workouts? Your initial reaction to a workout with just two exercises a day might be that it’s for beginners. Tell that to Brady Quinn. With the football season approaching fast, Quinn is preparing his body for the bigger, stronger, harder-hitting defenses of the NFL. But he’s also busy adjusting to the demands of a new job, such as memorizing his playbook and learning to read the zone blitz. So, like you, he has to maximize his time in the weight room. That’s why Quinn trains his upper body and lower body in every workout, with basic, muscle-building exercises that keep his metabolism elevated. But here’s the best part: Whereas most workouts focus on just one goal, like boosting strength, Quinn’s routine has multiple payoffs. You’ll lift heavy weights to increase strength, and you’ll perform exercises with explosiveness to bolster power and athleticism. What’s more, by using a classic training technique called isometric holds, you’ll build muscle and stabilize your most injury-prone joints. This strategy is both challenging and effective, which is exactly how Quinn likes his workouts. His secret for an all-pro performance? “The biggest thing is effort,” he says. “If you put the right amount of effort into whatever workout you’re doing, it’s going to work for you in the end.” Ready to raise your intensity and take your fitness to a new level? Let Quinn lead you on the drive of a lifetime. Begin each session with calisthenics, core exercises, and injury-prevention moves. Then do the exercises specified for each training day.

How to use the workout:

1. Start with four sets of three repetitions for the first exercise in each workout, and rest 45 seconds between sets. Use a weight that’s half as heavy as you can lift once (50 percent of your one-repetition max). Lower the weight in 1 second, pause momentarily, and lift the weight with as much speed as you can generate. 

2. Do three sets of eight reps of the first exercise, using as much weight as you can handle with perfect technique. Again, lift the weight quickly. Rest for 2 minutes between sets.

3. Perform the first exercise once more, using the weight from your first set (half your one-rep max) and a technique called isometric holds. Here’s how they work: You’ll pause for 30 seconds at the top, middle, and bottom of the move. That’s one set. Do three sets, resting for 1 minute between sets. This technique builds bigger muscles and eliminates weaknesses. example: For the bench press, pause when your arms are nearly straight (but don’t lock them out), again when the bar is halfway down, and once more when it’s at your chest. 

4. Move to the second exercise in the pair. Perform one set of eight repetitions, again using weights that fully challenge your muscles. Rest for 30 seconds, and do another set of as many reps as you can.

Monday

Barbell Bench Press

Lie on a bench with your feet flat on the floor. Grab the bar with your hands slightly more than shoulder-width apart, and hold it over your chest. Pull your shoulder blades down and together, and lower the bar to your chest, keeping your elbows tucked in. Quickly push the bar back up.

Swiss-Ball Hamstring Curl

Lie on the floor with your ankles on a Swiss ball and your arms at your sides, and raise your hips so that your body forms a straight line. Squeezing your glutes, pull the ball toward your butt with your legs. Then roll the ball back out.

Tuesday

Front Squat

Stand holding a barbell across the front of your shoulders, and bring your elbows forward so your upper arms are parallel to the floor. Initiate the move by pushing your hips back. Lower your body as far as you can while maintaining a natural arch in your lower back. Then quickly press back up to a standing position.

Dumbbell Bent-Over Row

Stand holding a pair of dumbbells in front of your thighs with an underhand grip. Bend forward at the hips until your upper body is almost parallel to the floor. Pull the weights up toward your rib cage until your elbows pass your torso, and then lower them.

Thursday

Pullup

Grab a chinup bar with an overhand grip (palms forward) and your hands slightly more than shoulder-width apart. Hang with your arms straight, and pull your shoulder blades down. Pull your chest to the bar. Then lower yourself to the starting position.

Bulgarian Split Squat

Stand with a bench behind you and a barbell across the back of your shoulders. Place the top of your right foot on the bench. Keeping your torso upright, lower your body until your left thigh is parallel to the floor. Then quickly push yourself back up.

Friday

Romanian Deadlift

Hold a dumbbell in each hand with an overhand grip in front of your thighs. Keeping your lower back naturally arched, push your butt back, and bend forward until the weights are at midshin level. Push back up to the starting position.

Military Press

Sit on a bench with your feet flat on the floor, and grab a barbell with your hands slightly more than shoulder-width apart. Keeping your back straight, press the bar overhead until your arms are straight. Then lower it to the top of your chest.

Brady Quinn, who has always looked the part, really backs it up with his work in the gym to target football specific movements. Obviously his hard work and commitment in the weight room is paying off.

DeadLift:

No other weight training exercise work as many muscle groups and builds muscle as fast as the deadlift. The neck, traps, upper, middle, and lower back, glutes, hamstrings, quads, biceps, forearms, and abs are all utilized in the deadlift. No other exercise is a better test of overall body power. While uninformed people always ask, “How much can you bench,” the question they really should ask is, “how much can you deadlift?” A deadlift is the most basic exercise anyone can do. Bending down and picking a weight up off the floor is the one weight training exercise that mimics everyday real life situations. Most people will rarely find themselves on their back needing to push a heavyweight off their chest but everyone has to bend down and pick things up. If you could only do one exercise to build muscle this would be the one to do. Be sure to start with light weight until you get the hang of it!

2.  Squats:

The squat has been known for years as the “king of all muscle building exercises” and for good reason. I’m not talking about sissy boy half squats either; I’m talking about real below parallel, full squats. If you don’t at least break parallel it’s not a squat. Like deadlifts, squats involve an enormous amount of muscle mass and stimulate the release of anabolic hormones such as testosterone. This is great for building muscle fast. The squat is probably the most revered exercise among serious lifters and the power rack is considered our sacred ground. If you ever want to develop any kind of real lower body strength and build muscle fast, you have no choice but to squat. Again, start light until you get the hang of it!

3. Chin Ups:

Not many exercises will build muscle in the upper body like chin ups. Known as the upper body squat, chins stimulate nearly every muscle from the traps down to the abdominals. Any exercise that allows you to move your body through space as opposed to moving a weight or fixed implement around you has a much higher degree of neuromuscular activation, and therefore a much greater potential to elicit gains in size and strength. Look at the development of male gymnasts and you will see for yourself what years of chin ups and dips can do for the upper body. If you want to build muscle fast, be sure to include chin ups in your weight training program.

4. Parallel Dips:

A close second to chin ups as one of the best upper body exercises for building muscle fast, and for all the same reasons. If you want big arms you had better include dips in your training program. No other weight training exercise will add slabs of muscle to the triceps as effectively as dips. A huge chest and enormous pair of front delts are also a pleasant side effect that comes with regularly performing this outstanding muscle building exercise.

5. Hang Clean & Push Press:

A total body muscle building exercise which hits the calves, hamstrings, glutes, quads, lower and upper back, traps, shoulders, biceps, triceps, and forearms. Although it is, by definition, an Olympic lift, it can be done in more of a strict manner to really target the traps, upper back, and shoulders. When done in this manner, it is not performed solely with the intention of developing explosive speed like most Olympic lifts are performed. Doing the clean and push press in this manner is a form of power bodybuilding and will really blow up the traps and shoulders. If you could only pick one weight training exercise for building muscle, this might be the one. It’s a shame you don’t see this in more bodybuilding programs.

6. Bench Press:

This is one of the three power lifting exercises and along with Military Presses, is the greatest of all pressing movements for building muscle in the upper body. When looking at the effectiveness of an exercise, the questions to be asked are what will allow the lifter to use the most weight and what exercise involves the most muscle mass. The bench press meets both of these prerequisites and besides being incredibly effective as a muscle building exercise, it is one of the best measures of upper body power.

7. Military Press:

A.K.A. the front press, this was once considered the number one measure of upper body power and was the premier muscle building exercise for the upper body. In the old days of strength training most people didn’t even do bench presses; every weight training exercise was done standing up. Bench pressing was looked down upon as a show lift and real men only did overhead presses to build muscle. Bench pressing took over with the development of power lifting and bodybuilding and the military press took a back seat. It is still however, a great measure of upper body power and should be done by anyone interested in building an impressive set of shoulders and building overall muscle mass throughout the upper body. Even though some uninformed doctors will have you believe that overhead pressing can be dangerous, old time strong men argue that there would not be as many shoulder injuries as there are today if the military press had remained the upper body weight training exercise of choice. Equally effective variations of the military press include the push press, push jerk and split jerk. 

8. Bent Over Row:

When it comes to building muscle in the upper back and lats, bent over rows are hard to beat. This weight training exercise can be performed many different ways; palms up, palms down, wide grip, close grip, to the abdomen, to the sternum, with an ez bar or with a straight bar. However you do them, nothing will develop thickness in the back like rows will, and anyone who has been involved with bodybuilding for a while will tell you there is nothing more impressive than a well developed back, muscular back

9. Good Mornings:

Although they are a rarely performed weight training exercise by a large majority of bodybuilders, good mornings remain one of the staples of a good size and strength gaining program. Power lifters seem to be the only ones who know about the muscle building properties of this outstanding exercise. The reason this muscle building exercise is often avoided is that good mornings are brutally hard work. But that hard work brings huge rewards. Good mornings will build muscle fast and pack tons of size on your lower back, glutes, and hamstrings. They are also one of the best weight training exercises to help improve your squat and deadlift, which is the main reason they are a mainstay in power lifting.

10. Push-Ups: 

Yes, you read that right, I said pushups are one of the best weight training exercises to build muscle fast. For a beginner pushups are the absolute best muscle building exercise to do for the pecs, delts, and triceps. However, as you make progress and get stronger pushups become too easy and are usually forgotten about. That is a huge mistake. There are several varieties of pushups that can be used by intermediate and advanced lifters such as elevated pushups on pushup handles, dumbbells, or chairs. Pushups can also be done on gymnastic rings hanging from chains and suspended a foot or so above the ground to make them even more challenging. When either of these versions of this awesome muscle building exercise becomes too easy you can have a partner hold weight on your back, use a weighted vest or even drape heavy chains across your back. If you are looking for more variety, Hindu pushups are another great version of this exercise and can sometimes humble even the strongest of men.

So there you have it, the best weight training exercises for building muscle fast. All the food and supplements and drugs in the world are worthless if you train half ass. Machines and isolation movements are as effective as running on a treadmill when it comes to getting big and strong. Stick with the weight training exercises above; make them a staple in your training, and start saving up for a new wardrobe. Its time to build muscle fast!

Along with carbohydrates and fat, your body needs protein, a nutrient made up of essential and nonessential amino acids, for good health. Your body manufactures 13 nonessential amino acids, which aren’t available from food. For the body to process protein properly, the foods that you eat must contain the nine essential amino acids that are available only from dietary sources.

How does your body use protein from food? Protein helps to maintain and replace the tissues in your body, and it is found in almost every living cell and fluid. Your muscles, organs and many of your hormones are made up of protein, and it is also used in the manufacture of hemoglobin, the red blood cells that carry oxygen to your body. Protein is also used to manufacture antibodies that fight infection and disease and is integral to your body’s blood clotting ability. Both children and adults need plenty of protein to grow and develop.

When trying to Calculate how much protien you should take after working out, make sure NOT to just go with what it says on the side of the bottle.  Think about what Your Personal Fitness Goals are and what your ideal body structure would be.  Are you looking for getting lean and fit, muscle building, weight gaining?? All of these reccommend for different protien intakes on top of the amount of mass you currently have.  Personally I take about 40 grams of protein within a half hour of working out, and then eat a high protien meal (13-25 grams protein) about an hour later.  I am 160 lbs and 5’11″ and am going for muscular but lean.  We will be placing charts for most body types soon though.. Thanks!   

Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to muscle.Creatine was identified in 1832 when Michel Eugène Chevreul discovered it as a component of skeletal muscle,which he later named creatine after the Greek word for flesh, Kreas.

Creatine is naturally produced in the human body from amino acids primarily in the kidney and liver. It is transported in the blood for use by muscles. Approximately 95% of the human body’s total creatine is located in skeletal muscle.The rest is located in the brain or heart.

Creatine is not an essential nutrient as it is manufactured in the human body from L-arginine, glycine, and L-methionine.

Potential Side Effects?

Creatine may cause muscle cramps or muscle breakdown, leading to muscle tears or discomfort. Strains and sprains have been reported due to enthusiastic increases in workout regimens once starting creatine. Weight gain and increased body mass may occur. Heat intolerance, fever, dehydration, reduced blood volume, or electrolyte imbalances (and resulting seizures) may occur.

Potential Benefits of Creatine?

Creatine use may help if you are trying to get bulk and gain some weight. It is also useful for those not receiving adaquate amounts of Creatine in their daily diet, such as vegetarians.

Can you get Creatine from your diet?

In humans and animals, approximately half of stored creatine originates from food (mainly from fresh meat). Since vegetables do not contain creatine, vegetarians show lower levels of muscle creatine. **With the help of creatine supplementation vegetarians can compensate for this loss.

With a proper diet Creatine levels are something that you don’t need to concentrate on! Focus on other supplements such as a multi-vitamin or protein shakes, you will see much better results.

To Take or Not TakeCreatine Supplement?? That is the Question..

In my 15+ years experience as a personal trainer I have found no real benefitto using Creatine supplements. When using the pro’s and con’s method for creatine, I personally came up with many more con’s then pro’s.  Add up all the potential side effects plus the water retention and sugar intake, not to mention the $40 to $50 price tag for a months supply.  It just doesn’t equal out to something you should add to your workout routine!

Take CellTech for example: #1 Selling Creatine in the U.S.

Marketed very well , sponsored by some of the best bodybuilders! Of course it is going to sell! However, if you look at the ingredients you will see 75g of sugar!  75 grams of sugar is way too much, Whey protein is way more important right after a workout then creatine byfar. In my experiences I have never seen greater results from the use of creatine before or after workouts Believe me when I say that unless your only goal is to get bigger and look bigger, SAVE YOUR MONEY!

Lipo 6 by Nutrex

What does Lipo 6 really do, that cannot be achieved by working out and eating right?  Is it cheating to loose the weight, or is it even doing anything? 

Nutrex just hit the market with their new LIPO 6 Black formula.  Despite the warnings located all over their website and the bottle its-self, once again they have achieved the team of followers and are selling millions.  But does it really work, and if so is it worth the money and possible side effects?  This is a question that obviously for millions is YES.  Unfortunately or maybe fortunately, my answer is NO.  I recently tried getting onto the Lipo 6 and similar products fad, just to see if I could see any noticeable difference in my midsection. 

Before I get too far, let me tell you about my situation.  I have been working out 4-5 days a week for about 3 years now, am 5ft 11inches tall and weigh +/-160lbs, and I would say I fall into the athletic muscular build.  Goals: keeping muscle build but leaning up to be more defined.

After taking Lipo 6 for about a month and continuing my training as before, I noticed little to no difference in my midsection, arms or anywhere at that.  I did although notice a big difference on my stomach!  After about the first couple days of “bubble-gut,” I realized this was not for me, but pursued the regiment as planned to see if it was worth the hype.  All Lipo 6 did for me was make me feel shaky, and give me a stomach ache.  My conclusion was that; for people in my situation, this was not the route to my goal!

Alright, Lipo 6 is not complete hype.  It is proven that certain types of caffeine will help to stimulate the metabolism and promote fat loss, when accompanied with a healthy diet, but it could be said then that drinking a sugar free caffeinated soda would provide similar results.  I will give Nutrex the benefit of the doubt and say that their product is better than drinking a diet soda once or twice a day, but I would have to say, if you want it gone, just work it off!   Remember this is my personal opinion, fitness is my passion, but everyone finds their own route.  Thanks for reading and make sure to post your opinions, they count too!!

Welcome to Blake’s Fitness Blog!  if you are into writing, passionate about fitness and/or just want to spread the word feel free to email me with your article and we will post the top choices for the week,  and of course we will give you credit!