Eating One Meal Per Day to Get Ripped? I Know it Sounds Crazy!
warrior diet, six meals per day, one meal per day, ori hofmelker, lose body fat
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Have you ever heard of the Warrior Diet? It is a diet based around the idea of eating only one meal per day and eating that meal at night. Yeah I know it MUCH different than the advice you normally hear about eating 6 meals per day. Believe it or not it actually works really well.
Here is a link to the Warrior Diet Website to do a bit of exploring. This site is dedicated to selling his book, but it gives you a really good outline of why the diet works.
http://warriordiet.com/
Won't Eating One Meal a Day Slow Your Metabolism?
I know you have been told that you need to eat every few hours or your metabolism will slow down. This is the whole basis of why people have been telling us for years to eat 6 meals per day. This is almost a fitness "commandment". Here is the deal...what they are finding is that metabolism slows over a period of days or even weeks. Your metabolism will slow if your daily calories are too low over a period of 7-14 days (not an exact number). Your body will not adjust it's metabolism over a period of hours.
What if You Ate the Same Amount of Daily Calories, But Just in One Meal?
You would think that eating a lot of calories at once would cause you to put on weight. I always thought that your body would only be able to absorb a certain amount of nutrients and the rest would then be stored as body fat. That certainly makes sense...right? Well what is interesting is that after a period of fasting, your body increases its ability to absorb nutrients. Also...your body increases its production of HGH (your body's natural fat burning hormone) in a fasted state. This one-two combo means that you will burn fat in this fasted state as well as create an anabolic environment once you eat. This way of eating is called "Intermittent Fasting" and believe it or not there are a lot of people using this as a way to get ripped while preserving muscle mass.
Why Eat That One Meal at... read entire entry
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on 3/6/2008
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118.8
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Jessica Biel's Workout Routine
jessica biel, jessica biel butt, workout routine, jason walsh, blade 3
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Jessica Biel probably has the best body in Hollywood. Seriously, she is a great role model for women who want to get in shape. Jason Walsh, her personal trainer recently revealed to People Magazine the workout that gives her slim thighs, firm butt, and generally a rocking body!
Were you lucky enough to see Jessica Biel in the movie Blade 3? If you did, you may have seen fitness perfection. Seriously...Jessica looked amazing in that movie. As a side note, Ryan Reynolds got in amazing shape as well. The great thing about Jessica Biel is that she manages to stay in amazing shape without losing her femininity.
So here is a summary of Jessica Biel's Workout (along with my comments)
1) Cardio...for cardio she does interval training. After jogging for 1/2 a mile to warm up, she does a total of 6 sprints with short rests in between. She sprints for two sets of 200 meter sprints, two sets of 150 meter sprints, and two sets of 100 meter sprints.
My Comments: This is the best form of cardio to really burn stubborn body fat quickly. High Intensity Interval Training has been shown to burn significantly more body fat than steady state aerobics.
2) Plyometrics..."These hurt," says Walsh of stair jumping. "Even athletes hate them. After Jessica did these the first time, she would've punched me if she had the energy." How-to: Jump from the bottom step of a flight of at least 20 stairs to the third. Keep going, skipping a stair each jump.
My Comments: Her trainer, Jason Walsh, understands that plyometrics tone the body in ways that can't be duplicated in the gym. It makes sense that he would recommend these, because Jessica will get better muscle tone as a result. This is one of the reasons why I believe that athletes have better looking bodies than people who only workout in the gym.
3) Weight Training..."We tend to use lighter weights and do more reps," he says. "We keep moving, so it becomes... read entire entry
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on 3/4/2008
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276.3
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Get Great Washboard Abs Without Performing Crunching Movements
washboard abs, six pack abs, toned abs, crunches, planks
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The hard way to get washboard abs is to perform set after set of crunching movements. I see people spend 15-20 minutes per workout trying to get great washboard abs. These people are doing machine crunches, leg raises, crunches on a Swiss Ball, etc. The funny thing is that many of these movements actually increase the muscle mass in the abdominal region.
Great Washboard Abs are a Product of Muscle Density -Not- Muscle Size!
The bodybuilding approach to washboard abs is to work them like other muscles. The most common approach is to work the ab muscles to failure and aim for "the burn". This is a great approach to increase the size of a muscle group, which is a bad idea if your goal is washboard abs. If you have ever seen a ripped bodybuilder with abs that stick out past his chest, then you have seen the results of the bodybuilder approach.
You Need a Different Approach if You Want Washboard Abs.
So how do you increase density of a muscle? A great way to increase density is isometric movements. Isometric movements are the key to amazing washboard abs. So what is an isometric movement? An isometric involves flexing the muscle with no actual movement. This can be done with or without any resistance.
A Couple of Great Isometrics to Get Washboard Abs.
The plank exercise is a great isometric exercise. It increases the density of your washboard abs and helps you maintain a healthy back at the same time. It is hard to describe in words, so do a Google search for "plank exercise" and you will be able to see photos of the exercise. I do planks after cardio as a way to increase muscle density to get washboard abs. This is the only ab exercise I do in the gym. Another great exercise is to flex your abs as hard as you can 5-6 times per day. Take a deep breath and exhale as you tighten your abs up as hard as possible for 10-20 seconds. Tightening up of the abs is what causes boxers to have such great wa... read entire entry
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on 2/26/2008
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43.8
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Is Diet The Key to Burning Body Fat or Is Exercise the Answer
diet, exercise, cardio, hiit, lose body fat
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So when it comes to losing unwanted body fat, is diet or exercise more important? If you were to ask me 20 years ago, I would have told you that exercise was the key to a sexy body. While exercise is important, I think the real key to burning body fat and looking great is the result of a clean diet. If people ate properly, there would be many more toned people in gyms all over the world.
The Best "One Two" Weight Loss Combo is Both Diet and Exercise
Everyone knows that exercise along with a good diet is a great approach to losing weight. The challenge with exercising is that often times life gets busy. There isn't always time to exercise, but you always have time for a proper diet. My suggestion is to keep your diet clean at all times, and exercise when time allows.
"You Can't Out-Exercise a Big Mac"
A Big Mac has 540 calories. Do you realize how much exercising it takes to burn those calories? Well about an hour on the elliptical trainer at a moderate pace would do the trick! So after an hour of boring cardio, you are back to square one. You probably won't lose weight at all especially if you added the fries and soft drink. Large fries would be an extra 570 calories and a large non-diet soft drink would be an extra 310 calories. So how much exercise would you have to do to burn 1,400+ calories? Let's not even go there!
It Is Much Easier to Create A Large Calorie Deficit With a Clean Diet
A simple approach to losing weight is to create a daily calorie deficit. Basically, the idea is for your body to use more calories each day than what you consume in food calories. So, there are two ways to create this deficit; either consume less calories or burn more through exercising. Each pound of fat on your body is 3,500 calories. So to lose 2 pounds per week, you need to create a weekly calorie deficit of 7,000or a daily calorie deficit of 1,000. In my opinion it is much easier to create this calor... read entire entry
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on 2/26/2008
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1 |
30.5
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Gaining Weight Quickly is 'Fool's Gold', A Lot Will Be Body Fat
bulking up, bodybuilder, gaining weight, quick weight gain
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Bulking Up is Becoming an Outdated Way to Gain Muscle
The big problem with adding weight quickly is that a large percentage of that gain is fat. I hear guys brag all the time that they put on 40 pounds of muscle in 6 months. Sorry, but much of that weight gain is fat. Not only is it unhealthy, but the body does not look as pleasing covered with a layer of fat.
Why Purposely Gain Fat?
Seriously...why would you want to make more work for yourself? Sure, I do understand that there is more leverage with bulk...large Sumo Wrestlers are strong because of this...but is this the look you are going for? Most people are after lean muscle mass, so they will have to work 3-6 months to burn off all that lard.
Why Not Look Good Year Round?
Unless you are a competitive bodybuilder who needs to slap on 10-15 pounds year after year, then you don't need to bulk up. Plus you probably don't want to take the "supplements" they inject to drop a lot of that body fat. I can't imagine working hard in the gym to only look good 3-4 months out of the year. Why not take a slightly slower approach to gaining muscle and look good the entire time?
Bulking Up Makes You a Poor Athlete
My definition of a great athlete is a person who has a large strength-to-weight ratio. Someone who is bulked out normally has good overall strength, but a lesser strength-to-weight ratio compared to a lean person. A high strength to weight ratio is the foundation of an amazing athlete. Think about it.
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on 2/18/2008
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17.2
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Drink Beer, Have Fun, Enjoy Life, and Still Have a Rockin Bod!
keg stand, splurge, fitness tip, diet tip, junk food
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I have been torn apart on a few of the major diet and weight loss forums for putting a picture of myself on the front page drinking a beer. No other fitness site that I know of has a picture of the author drinking a beer. I have been called a bad "fitness role model" along with a few other things. I put that picture up for a reason. I'm just like everyone else in that I enjoy stuff that is supposedly "bad" for me.
I Firmly Believe that You Can be Extremely Fit in The Context of a Fun Life
I like beer. Let me rephrase that...I like beer a lot! I fell in love with the flavor of beer in my fraternity back in college. I drink it WAY less than I did back then, but I still crack open 1-2 beers a couple of nights a week. You may or may not like beer. Maybe you enjoy root beer floats, mixed drinks, banana cream pie, meat-lovers pizza, etc. I am here to tell you that you can have anything you want if you plan your diet properly.
People That Don't Splurge Are Dull!
It is crazy to diet while on vacation or trying to eat healthy during a family picnic. There are times when you should let yourself go and just "go for it". Seriously...see how much you can eat. You will feel kind of like a rebel when you do this. This past Christmas, I tried to see if I could eat 3 full plates of food...and then two plates of dessert. I probably ate 8,000+ calories in one meal...it was a blast!
When You Splurge, You Remember How Sluggish It Makes You Feel
I think eating a bunch of high calorie food is a bit like aversion therapy. You will feel extremely tired afterward with low energy. It will be a great reminder about how much better you feel when you eat healthy. The following days and weeks following a "pig out session", you will find it easy to remain on a strict diet.
So Don't Be Afraid to do the Occasional "Keg Stand"...Have Fun...Go Skinny Dipping (nothing to do with this post...I'm just a big fan... read entire entry
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on 2/8/2008
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24
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Lose Fat Quickly and Get In Shape, You Will
yoda, hiit, interval training, high intensity
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Do you remember that scene from Empire Strikes Back where Luke Skywalker is "trying" to get his X-Wing Fighter out of the water by using the force? Well if you are not as geeky as me, here is what happens...
Here is the link from You Tube:
http://www.youtube.com/watch?v=g-zD-RohzNY
He says he will give it "Okay, I'll give it a try"
Yoda says "Do Or Do Not…There Is No Try!"
Luke fails to pull his X-wing craft out of the water and Yoda shows him how it is done. Luke is absolutely blown away that Yoda could use the Force to pull such a big object out of the water.
Luke then says, "I don't...I don't believe it!"
Yoda replies back, "That is why you fail"
This scene has actually been life changing for me. It is a big reason that Empire Strikes Back is one of my favorite movies of all time. When you are "trying" to reach you fitness goal or any goal for that matter, remember what Yoda said..."Do or Do not...There is no Try!". If you are "trying" to reach a goal there is a good chance you won't reach it. Just write down your goal and do what it takes to reach that goal. You will accomplish a lot more in life...including your goal of getting a smoking hot bod!
I hope this makes sense, because it makes all the difference in the world in my opinion.
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on 2/6/2008
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18.8
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It is Okay to be Extremely Confident About Yourself
confidence, confident, sexy people
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I wish more people had a high level of confidence. Seriously, it is a great feeling!
Have you ever noticed how some people react to confidence? Many people are intimidated or try to shoot down confident people. If you have been guilty of this in the past, then quit it! All you are doing is proving that you have a low self-esteem. Whenever I see somebody try to tear down a confident person, I know they have some issues that need to be worked on.
Join the Party and Increase Your Confidence Level
It is great to feel good about yourself. Confidence comes from within...It is yours for the taking! What you will find is that it is something that builds upon itself. The more confident you get, the better results you get in life...which in turn makes you more confident, etc.
Why I am Talking About this In The First Place?
A guy threw out this comment on my main blog:
"You sure think a lot of yourself don't you?"
My response:
"I do think a lot of myself. You should think a lot of yourself as well. The world needs more confident and sexy people. It is easy to tear people down, I prefer to take the higher road…I want to help as many people as possible. "
Summary: Build confidence and help others increase their level of confidence. The world will be a happier place!
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on 2/6/2008
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1 |
12.5
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Why Listen to Out of Shape Personal Trainers
personal trainer, fitness advice, out of shape
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There is a great conversation happening over on my main website about this topic...Why on earth would anyone take fitness advice from a "pudgy" personal trainer. Seriously...you should only listen to people who "walk the walk". If your personal trainer is in worse shape than you, find another personal trainer!
Example: Dr. Phil has a weight loss book.
Honestly...is Dr. Phil in good shape at all? If he wrote a book on how to have a successful talk show, then I would buy it if that is something I was looking to do. I would not by a weight loss book written by him.
Even if your personal trainer is certified and out-of-shape, don't listen to them! If they don't have enough discipline to get in shape themselves, how are they going to motivate you? That is a big part of being a personal trainer. I'd much rather listen to someone in good shape, than listen to someone who is certified.
Here is a question...would you rather get a Masters Degree in Business from Harvard, or get mentored by Bill Gates for 6 years? The difference is huge! I would chose to hang with Bill, no question about it! Harvard is a great University with great teachers, but Bill Gates is a man who "walks the walk" (even though he isn't "certified" and dropped out of business school).
Bottom line...be careful about who you take advice from!
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on 1/31/2008
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1 |
30.9
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Don't Go Through Life Without Smoking Six Pack Abs
six pack abs, 6 pack abs, muscle tone, muscle definition, cardio
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Why Are Six Pack Abs So Rare?
It is pretty rare to see someone in the real world with great six pack abs. For the most part you can see great 6 pack abs in movies and magazines, but you don't see guys or gals with six packs in the gym. It is almost to the point where people think that 6 pack abs were only meant for movie stars or actors. People need to quit thinking that way, if they ever want to get a great washboard stomach.
Toned Abs are More Impressive Than Any Heavy Weights Lifted in the Gym
There are many, many more guys who can bench 315 pounds, than there are guys with a tight midsection. Many women can jog over 6 miles, but not many women have 6 pack abs. If you want to be exceptional, than having a defined midsection is the way to go. If you are spending any time in the gym at all and you don't have a 6 pack, then you are spending your time doing the wrong things. You will need to shift your focus if you want great muscle tone in this area of your body.
Your Entire Body Will Get Toned on Your Path to Getting 6 Pack Abs
The fat around your stomach area is usually the last to go. If you get to the point where your abs are showing, then I guarantee you that the rest of your body looks amazing as well. I believe that this is the reason that people find toned abdominals so sexy...they know that the rest of the body must look toned as well! So if you focus on a 6 pack, everything else will fall into place.
A Washboard Stomach is 80-90% About Diet and Cardio
I swear that you could drop all those crunching and sit up movements and get amazing abs. How do I know this? Well, I haven't done a crunch in over 5 years and my abs are more defined then ever. Have you ever seen the TV show "Survivor"? By the end of the show almost every person has really defined six pack abs and I know that none of them got there by ab exercises. You don't want to go to that extreme, but it does show... read entire entry
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on 1/19/2008
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27.4
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Stop Water Retention to Have a Smoking Beach Bod
water retention, sweating, muscle tone, muscle definition
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Water Retention Might Be Stopping You From Looking Defined
What you think is a bit of fat could very well be water. If you are at a low body fat level and your body is really lean on certain body parts and not as lean looking in other places, you will want to read this! The fact is that your body tends to hold water under your skin unless you take certain precautions. This is called subcutaneous water and it is your enemy if you want to look ripped!
What Causes Water to Get Stored Under The Skin?
Your body stores water just like it stores fat. It is obviously an important part of staying alive as is body fat. Subcutaneous water is what we want to minimize and is caused by a couple of things. When you have too much sodium in your system, water binds to that sodium and causes this water retention. The more excess sodium in your system, the more likely it is that you will have this type of water layer under your skin.
Does Your Sweat Taste Salty?
In simple terms, subcutaneous water is cause by salt trapped under the skin. When you sweat, you excrete water along with the sodium under your skin. If you sweat and it has a salty taste to it, odds are that you have too much sodium trapped under your skin and you have a decent amount of water retention. The good news is that once you minimize this excess water, you will look much more defined.
How to Get Rid of This Excess Water
You would think that the best way to get rid of this problem would be to drink less water and eliminate sodium from your diet. This is not a good approach. You want to limit your sodium intake to a healthy level and you actually want to drink MORE water not less! This actually causes your body to release more water through urination, so a lot of that sodium gets washed away in the process. If you drink enough water, you will greatly reduce water retention. The nice thing is that your skin will look better as a ... read entire entry
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on 1/18/2008
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1 |
69.5
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Why I Like Skinny Women
big butts, skinny women, lose weight, lose fat, slim thighs
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Somebody Has To Give The Slim Models Some Love!
Am I abnormal? I am not attracted to women with large butts. I'll take a slim Victoria Secret model any day of the week. It is my opinion that being thin is much healthier than being fat or excessively curvy. I believe that people put these beautiful women down to feel better about themselves.
Skinny Women are Beautiful Despite What is Trendy Now
I am a sucker for thin women. I just think that when a woman is thin her face looks beautiful and she looks healthy. I've never found the chubbier girls very attractive. Unlike many people, skinny looks healthy to me...a skinny woman is someone who takes care of her body.
Skinny Women Still Have a Very Feminine Body
Women have a different bone structure then men. Their hips and butt still look much different than ours when they are skinny. I argue that too much fat is what hides a woman's natural curves. When a woman is thin, her waist is smaller which ads greater contrast to her hips. When her thighs are slim, her butt looks better as well.
Being Skinny is Totally Unhealthy
Really? Then why do university studies prove that animals who keep at a lower body weight significantly outlive animals at a higher body weight? It is popular to say that being thin is unhealthy...does that mean it is correct?
Telling Girls To Be Skinny is Sending the Wrong Message?
What message do we want to send girls? Get fat and "curvy" because being in shape is unhealthy? I realize that it is easier to get fat than it is to stay in shape and look good. Do we tell girls this, because we believe they will be fat someday and we don't want them to get down on themselves? If anything, we need to teach these girls how to be fit and healthy.
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on 1/17/2008
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31
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Why Big Muscles Are Out of Style in Hollywood
build muscle, lose weight, hollywood, muscle tone, six pack abs
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Leading Actors Are Now Slimming Down Instead of Bulking Up
Remember when Hollywood's action stars were massively muscular? Back in the 80's when Arnold Schwarzenegger was Hollywood's leading man, bodybuilding became mainstream for a short period of time. It led to a whole generation of guys who wanted to gain as much muscle as possible. It has been over 20 years since Terminator came out, and yet the fitness industry still feels the impact of that movie.
Massive Muscles Were Cool in 1985, But Cheesy in 1995
Ever watched a soap opera. Although I think they are terrible, they aren't made for me they are made for women. Have you ever seen a large bodybuilder type guy as one of the actors in a soap opera? The answer is no! Women are attracted to lean and slim guys who look great in and out of clothes. Women just aren't attracted to massive guys for the most part.
I Believe That Fight Club Was The Movie That Changed Everything
For years during the big muscle era, women kept trying to tell guys that they were more interested in muscle definition and not into the bodybuilder look. Guys didn't really listen until 1999, when Fight Club came out. Brad Pitt finally showed the masses of guys out there that being ultra-lean with a normal build is more bad-ass looking than being huge and bulky. Brad's character, Tyler Durden, was able to get a hip and funky look, but had amazing muscle definition when he took his shirt off. This is a winning combination with the ladies and all actors are now striving for this look.
Hollywood's Leading Men Have Opted For The Slim Look For Close To 10 Years
How many women do you know who find Matt Damon attractive? About every single woman you know! He is the new action star and has a regular size build with great muscle definition. He has the build of a slim Navy Seal or Special Ops guy. These men are slim with functional strength and this is the look that w... read entire entry
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on 1/16/2008
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53
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