The Art Of Masculine Fat Loss (The EDT Fat Loss Solution: Lose 1/2% Fat Per Week With NO Dietary Changes!) By Alwyn Cosgrove and Charles Staley

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Since the inception of the Escalating Density Training system, one of the most common inquiries we receive at the office is “When are you going to write about EDT for fat loss?”

How about right now?

As it turns out, EDT is perhaps the simplest and most effective training technique available for body composition training. I was recently talking to my colleague Alwyn Cosgrove, owner of Results Fitness Training in Newhall, California has been using EDT-inspired training programs to facilitate rapid losses in bodyfat with his clients for several months now.

In fact, Alwyn claims an average loss of 2% bodyfat per month with no dietary changes at all. However, there is a price to be paid for quick results, and this program does exact a heavy toll. Cosgrove joking refers to it as “Rambo training” it’s not for wussies. I agree, but at the same time, this is about as fun as hard work can be. Have a look:

The Program

This EDT cycle is simple, brief and yet quite brutal. You’ll perform (3) 15-Minute “PR Zones” (Personal Record Zones) where you’ll attempt to accumulate as many total reps as possible and then improve upon that number every workout (see “EDT Loading Parameters” for more details).

Each and every workout you know how long it’ll last and you also know exactly what you need to accomplish. It’s that simple. Here’s your program, make exercise substitutions if equipment or injury restrictions warrant.

Monday

First PR Zone (15 Minutes)
A-1: Chins
A-2: Hack Squat

Rest: 5 Minutes

Second PR Zone (15 Minutes)
A-1: Rows
A-2: Seated Leg Curl

Rest: 5 Minutes

Third PR Zone (15 Minutes)
A-1: Overhead Press Machine
A-2: Incline Board Sit-Ups

Wednesday

First PR Zone (15 Minutes)
A-1: Dips
A-2: Back Extension

Rest: 5 Minutes

Second PR Zone (15 Minutes)
A-1: Incline Press Machine
A-2: Leg Extension

Rest: 5 Minutes

Third PR Zone (15 Minutes)
A-1: Flat Dumbbell Bench Press
A-2: Reverse Trunk Twist on Ball

Friday

First PR Zone (15 Minutes)
A-1: Dumbbell Deadlift
A-2: Push Press

Rest: 5 Minutes

Second PR Zone (15 Minutes)
A-1: Preacher Curl
A-2: Lying Dumbbell Triceps Extension

Rest: 5 Minutes

Third PR Zone (15 Minutes)
A-1: Standing Lateral Raise
A-2: Prone Ball Roll

COSGROVE: Note that you can also reduce the rest periods between PR zones thereby further increasing the density. I also prefer to have a bigger rep “buffer.” In regular EDT, I allow 20% more reps before I increase the loads.

In Fat Loss EDT, I don’t increase the loads until you perform 30% more reps. I think the higher volume helps with fat loss (this assumes a good load selection initially). Another rule I use is that the eccentric phase should be controlled, the concentric should be accelerative.

EDT Loading Parameters

For those not yet familiar with EDT’s unique loading parameters, here’s the nuts and bolts:

Escalating Density Training is based on the concept of doing more and more work from workout to workout. Therefore, it’s critical that your exercise biomechanics (i.e., technique) is consistent on every workout. If you perform strict curls on one workout and loose form the next, you aren’t really doing more work (for the arms at least!)

* I recommend 10-15 minutes of light to moderate cardio, followed by 10-15 minutes of light stretching on ìoffî days for the purpose of promoting active recovery and reducing soreness.

* Each workout in this cycle consists of (3) PR Zones of 15-minutes duration separated by a short (5-minute) rest periods. In each PR Zone, you’ll generally perform two exercises, for a total of 3-4 exercises per workout.

* In each PR Zone, you’ll typically perform two antagonistic exercises in alternating fashion, back and forth, using the same weight for all sets, until the PR Zone has elapsed.

* After warming up the first exercise(s), select a load that approximates a 10RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

Sets/Reps/Rest Intervals: This is where EDT is truly unique. Most people will find it most productive to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to fewer reps per set and longer rest intervals as fatigue accumulates.

As an example, you might begin by performing sets of 5 with very short (10-15 second) rests. As you begin to fatigue, you’ll increase your rest intervals as you drop down to sets of 4, then 2, and as the time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in the time allotted.

NOTE: Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10RM weight) at the beginning of the time frame. As the time limit approaches however, you’ll find yourself working at or near failure as you attempt to break your rep record.

Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. As soon as you can increase the total number of reps by 20 percent or more, start the next workout with 5 percent more weight and start over. Similarly, if you manage to improve upon your last performance (for the same workout) by 40 percent, then you’ll increase your weights by 10 percent on the next workout.

PROGRESS ACCELERATION TIPS:

I like amino acids as the post workout meal – an hour later I have a shake with fiber when training for fat loss.

Aerobics: avoid like the plague – they cause you to lose muscle, and they help you to become more efficient at burning fat. So how would you like your fat burning machinery to get smaller and more efficient when you are trying to lose fat ? Thought so.

For the EXTREME RAMBO HARDCORE ADDICT: Do EDT using hybrid lifts – see below. Another very cool yet brutal tip is to do TWO 15 min periods in the workout but perform TWO EDT workouts per day. Brutal but it’ll carve you up.

Day One:

First PR Zone (15 Minutes)
A1 Alternating max lunge
A2 Seated Cable Rows

Second PR Zone (15 Minutes)
B1 Step Up
B2 Push up-prone tuck combo

Third PR Zone (15 Minutes)
C1 DB Squat and Press
C2 Close Grip Pulldown

Day Two:

First PR Zone (15 Minutes)
A1 Bulgarian Split Squat
A2 Push Press

Second PR Zone (15 Minutes)
B1 SHELC
B2 Seated Row to neck

Second PR Zone (15 Minutes)
C1 Good morning squat hybrid
C2 Incline Db Press

Day Three :

First PR Zone (15 Minutes)
A1 Deadlift
A2 Pullover

Second PR Zone (15 Minutes)
B1 Lateral Lunge and touch
B2 Arnold Press

Third PR Zone (15 Minutes)
C1 DB Swiss Ball Crunch
C2 Bent Over DB Row

Fuel For EDT

To maximize the effectiveness of this EDT fat-loss program, employ the following nutritional strategies:

1) Reduce consumption of refined carbohydrate (breads, pastas, white rice, potatoes, grains, cakes, cookies, etc.) to a bare minimum, especially later in the day.

2) Virtually all meals should contain a fiber source, expect for post-workout meals, which should ideally be a fast-absorbing protein/carb shake. Check out a cool product called Fiber Smart. This is a unique, dietary fiber made from flax seeds and other top quality ingredients to support proper function and health. It also contains Acidophilus and Bifidus to promote a health bacterial balance and amino acids to support a healthy digestive lining.

2) Eat every 3 hours for a total of 5 to 6 meals per day. No exceptions. Schedule meals as if they were appointments with yourself, because that’s what they really are when you think about it.

3) Calculate or estimate your lean body mass (total weight – fat weight) and eat one gram of animal-source protein per pound of lean bodyweight per day, divided into 5 or 6 meals. For an individual who weighs 200 pounds and is 15% body fat, this would mean 170 grams per day, which would equate to 5 meals containing 34 grams of protein per meal.

4) Hydrate! My recommended water intake is 60 percent of your bodyweight in pounds, converted to ounces, per day. For example, if you weigh 150 pounds, drink 90 ounces of water per day.

5) Watch out for “hidden” sources of fat and sodium such as various salad dressings and condiments.

6) Educate yourself on the caloric value of what you eat. If you’re not losing weight (fat) you’ll need to eat slightly less calories, and/or increase caloric expenditure (via exercise). There may be some trial and error at first as you learn more about how many calories you’ll need to create an energy deficit. COSGROVE: this is key. Violate this rule and you are toast.

7) Develop strategies to cope with difficult situations, such as family get-togethers and going out to eat. COSGROVE: Fast food? Yesó it’s called grilled chicken sandwich. Fries, no.

8) Virtually all breakfast cereals are to be avoided – they almost always contain high levels of calories, sugar and non-existent protein and fiber content – the worst possible type of food. COSGROVE: the only cereal you can have is oatmeal. Nothing else.

9) Some saturated fat is OK, but it’s easy to take in more than you realize – be careful with salad dressings, condiments, grilled meats, fried foods, Chinese food, gravies, etc.

10) Stop analyzing everything to death and get down to basics – it’s not that difficult to figure out how to eat right. Which brings us to…

11) Staley on “simplexity”: OK, let’s get down to brass tacks here – EAT LESS! I’m often asked about the fat loss value of various foods like grapefruit, cider vinegar, etc. My patented response is “Any food will make you lose weight- if you eat too little of it.”

A little trick is in order here – the next time you feel hungry, instead of giving in to it and feeling deprived, tell yourself “OK- this is good – it’s a sign that I’m doing the right thing.” Trick yourself into believing that being hungry is desirable.

12) Here’s what Cosgrove has to say about cheating:

If you cheat: DO NOT, I repeat DO NOT change your next meal. I see many clients who overeat at one meal and then under eat at the next meal as a kind of “payback.” All you did now was screw up TWO meals.

If you cheat: get right back on track. A lot of people think after cheating – I’ve blown it – so I might as well REALLY blow it! Let me ask you – if you get a flat tire do you get out of your car and slash the other three? Hey, you have a flat tire – might as well have four, right?

13) Cosgrove on hunger: Hunger is a sign that your body is lacking in energy. At this point your body will use stored fat as a fuel source. It’s a good thing. While I agree with Dr. Eric Serrano that calories are not created equal – it’s tough to argue that eating less calories will cause anything other than weight loss. It’s the law of thermodynamics.

About The Author

Charles Staley…world-class strength/performance coach…his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Click here to visit Charles’ site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with “Escalating Density Training,” Charles’ revolutionary, time-saving approach to lifting that focuses on performance NOT pain.

Lear more here ==> http://hulsestrength.com/recommends/EDTTraining

/1 Comment/by

Carlton’s Fitness/Health/Nutrition Books & Videos that i own and recommend…

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BOOKS:

175 Tips to Improve Your Training & Quality of Life by Charles Poliquin

5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) by Jim Wendler

8 Weeks to Optimium Health by Andrew Weil MD

91-Day Wonder Body by Frank Zane

Aaron Mattes’ Active Isolated Stretching by Aaron L. Mattes, Judy I. Mattes and Lance A. Mattes

ACE Lifestyle & Weight Management Consultant Manual: The Ultimate Resource for Fitness Professionals by American Council on Exercise

ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals by the American Council on Exercise

ACSM’s Guidelines for Exercise Testing and Prescription (2010 Eighth Edition)
by American College of Sports Medicine

ACSM’s Resources for the Personal Trainer by American College of Sports Medicine

Advances in Functional Training: Training Techniques for Coaches, Personal Trainers and Athletes by Michael Boyle

Aerobics (1968) by Kenneth H. Cooper

Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists by Thomas W. Myers

Anticancer: A New Way of Life by David Servan-Schreiber

A Pilates’ Primer: The Millennium Edition by Joseph Pilates and Judd Robbins

Applied Kinesiology, Revised Edition: A Training Manual and Reference Book of Basic Principles and Practices by Robert Frost Ph.D. and George J. Goodheart Jr. D.C.

Arnold: The Education of a Bodybuilder by Arnold Schwarzenegger

Art of the Deload by Eric Cressey

A Short Guide to a Long Life Hardcover by David B. Agus M.D.

Ask Coach Poliquin, Parts 1 & 2 by Charles Poliquin

ATG for Life by Ben Patrick

Athletic Body in Balance by Gray Cook

Athletic Development: The Art & Science of Functional Sports Conditioning by Vern Gambetta

Atlas of Anatomy by Anne Gilroy, Brian MacPherson, Lawrence Ross, and Michael Schuenke

Back Mechanic by Stuart McGill

Beast Tamer: How to Master the Ultimate Russian Kettlebell Strength Challenge by Andrew Read

Becoming a Supple Leopard (1st & 2nd Editions): The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Kelly Starrett and Glen Cordoza

Becoming Bulletproof by Tim Anderson

Becoming The Iceman by Wim Hof and Justin Rosales

Before We Go by Dan John

Behave: The Biology of Humans at our Best and Worst by Robert M. Sapolsky

Bending the Aging Curve: The Complete Exercise Guide for Older Adults by Joseph Signorile

Beyond 5/3/1: Simple Training for Extraordinary Results – Jim Wendler

Beyond BodyBuilding by Pavel Tsatsouline

Beyond Stretching: Russian Flexibility Breakthroughs by Pavel Tstatsouline

Bigger Faster Stronger – 2nd Edition by Greg Shepard

Bill Bowerman’s High-Performance Training for Track and Field (Third Edition) by Bill Bowerman & Bill Freeman

Biomarkers: The 10 Keys to Prolonging Vitality by William Evans

Body, Breath and Being: A New Guide to the Alexander Technique by Carolyn Nicholls

Body by Breath by Jill Miller

Body-Building & Self-Defense by Myles Callum

Bodyweight Strength Training Anatomy by Bret Contreras

Boxing for Fitness: Safe and Fun Workouts to Get You Fighting Fit by Clinton McKenzie and Hilary Lissenden

Breathing, Movement, Exploration by Barbara Sellers-Young

Building the Body – Autographed November 2016 Commemorative Issue by Frank Zane

Building the Gymnastic Body: The Science of Gymnastics Strength Training by Christopher Sommer

Built for Show by Nate Green

Bullet-Proof Abs: 2nd Edition of Beyond Crunches by Pavel Tsatsouline, Andrea Du Cane, Robert Pearl and Derek Brigham

Burke’s Law: A New Fitness Paradigm for the Mature Male by Paul T. Burke

Can You Go? Assessments and Program Design for the Active Athlete and Everybody else… by Dan John

Captains of Crush Grippers: What They Are and How to Close Them by Randall J. Strossen, J.B. Kinney and Nathan Holle

Cardio Code (eBook) by Kenneth Jay

Cardio Strength Training: Torch Fat, Build Muscle, and Get Stronger Faster by Robert dos Remedios

Casa de Luz, Center for Integral Studies: Whole Food Plant Based Recipes by Casa De Luz

Challenge Yourself by Clarence Bass

Change Maker: Turn Your Passion for Health into a Powerful Purpose and a Wildly Successful Career by Dr. John Berardi

Charles Poliquin’s Modern Trends in Strength Training, 4th Edition by Charles Poliquin

Chek Marks Package, Vol. 1 and 2 by Paul Chek

Children and Sports Training: How your Future Champions Should Exercise to Be Healthy, Fit and Happy by Dr. Jozef Drabik

Children Moving: A Reflective Approach to Teaching Physical Education by George Graham

Children’s Exercise Physiology by Thomas Rowland

Clubbell Training for Circular Strength: An Ancient Tool for the Modern Athlete by Scott Sonnon

Complete Krav Maga: The Ultimate Guide to Over 230 Self-Defense and Combative Techniques by Darren Levine and John Whitman

Complete Science of Wrestling by George Hackenschmidt

Complete Tai-Chi by Master Alfred Huang

Complete Triathlon Guide by USA Triathlon

Conscious Breathing by Gay Hendricks Phd

Convict Conditioning: How to Bust Free of All Weakness–Using the Lost Secrets of Supreme Survival Strength by Paul Wade

Core Performance Endurance: A New Training and Nutrition Program That Revolutionizes Your Workouts by Mark Verstegen

Core Performance Essentials: The Revolutionary Nutrition and Exercise Plan Adapted for Everyday Use by Mark Verstegen and Pete Williams

Cross-Training For Sports by Gary Moran, George McGlynn

Deadlift Dynamite: How to Master the King of All Strength Exercises (Deadlift Dynamite) by Pavel Tsatsouline

Defying Gravity: How to Win at Weightlifting by Bill Starr

Designing Resistance Training Programs by Steven Fleck and William Kraemer

Designing Strength Training Programs & Facilities (both 1st & 2nd editions) by Michael Boyle

Diagnosis and Treatment of Movement Impairment Syndromes by Shirley Sahrmann PT PhD FAPTA

Dinosaur Training – Lost Secrets of Strength and Development by Brooks Kubik

Dynamic Aging: Simple Exercises for Better Whole-body Mobility by Katy Bowman and Joan Virginia Allen

Easy Strength by Dan John and Pavel Tsatsouline

Easy Strength Omnibook (eBook/PDF) by Dan John

Eat Right for Your Type Complete Blood Type Encyclopedia by Peter J. D’Adamo

Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger

Encyclopedia of Physical Culture (Vol I-V; 1920 Edition) by Bernarr MacFadden

Endurance by Mark Twight/NonProphet

Enter The Kettlebell! Strength Secret of The Soviet Supermen by Pavel Tsatsouline

Essential Stretches (You’ll Actually Use) by John Gifford

Every Day Is Game Day: The Proven System of Elite Performance to Win All Day, Every Day by Mark Verstegen and Peter Williams

Exercise Physiology: Human Bioenergetics and Its Applications (Feb 1984)
by George A. Brooks and Thomas D. Fahey

Exercise Testing And Program Design: A Fitness Professional’s Handbook by Cedric X. Bryant, Barry A. Franklin, and Jason M. Conviser

Exercising Through Your Pregnancy by James F. Clapp

Extreme Alpinism: Climbing Light, Fast, and High by Mark F. Twight

Fabulously Fit Forever by Frank Zane

Facts & Fallacies of Fitness by Mel C. Siff

Fight Night! The Thinking Fan’s Guide to Mixed Martial Arts by Lito Angeles

Fit by Lon Kilgore

Fit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose by Drew Manning

Fitness Professionals’ Guide to Musculoskeletal Anatomy and Human Movement by Lawrence A. Golding and Scott M. Golding

Fit to Fight: An Insanely Effective Strength and Conditioning Program for the Ultimate MMAWarrior by Jason Ferruggia

Food Rules: An Eater’s Manual by Michael Pollan

Free+Style: Maximize Sport and Life Performance with Four Basic Movements by Carl Paoli, Anthony Sherbondy and Kelly Starrett

Full-Body Flexibility by Jay Blahnik

Functional Foods, Part 1 & 2 by Nutrition Dimension

Functional Movement Screen and Corrective Techniques (5) POSTER SET by Gray Cook

Functional Training by Juan Carlos Santana

Functional Training Anatomy by Kevin Carr & Mary Kate Feit

Functional Training for Sports by Michael Boyle

Get on the Ball: Develop a Strong, Lean and Toned Body with an Exercise Ball by Lisa Westlake

Getting Stronger: Weight Training for Sports by Bill Pearl

Golf Digest September 2011 Single Issue Magazine by Golf Digest (Gray Cook article on Golf Movement Screening, etc)

Health Fitness Instructor’s Handbook by Edward T. Howley and B. Don Franks/NCSF

Heavyhands: The Ultimate Exercise by Leonard Schwartz

High Def Body by Frank Zane

High Frequency Training (HFT)-The Fastest Solution to Slow Muscle Growth by Chad Waterbury

High-Performance Sports Conditioning by Bill Foran

HKC (Hardstyle Kettlebell Certification) 2017 Instructor Manual

How Not to Die by Dr . Michael Greger

How Not To Die Cookbook by Dr . Michael Greger

How Not to Diet by Dr . Michael Greger

How the Body Works by Dr. Peter Abrahams

How to Eat, Move and Be Healthy! by Paul Chek

Illustrated Essentials of Musculoskeletal Anatomy by Kay W. Sieg, Sandra P. Adams and Anna Deane Scott

Infinite Intensity: The Ultimate Low-Tech / High-Effect Program for Maximum Speed, Endurance, and Strength by Ross Enamait

In Fitness and in Health by Philip B Maffetone

Intervention: Course Corrections for the Athlete & Trainer by Dan John

Jim Stoppani’s Encyclopedia of Muscle & Strength-2nd Edition by Jim Stopanni

Jumping into Plyometrics: 100 Exercises For Power & Strength by Donald A. Chu

Jump Rope Training by Buddy Lee

Keys to the Inner Universe by Bill Pearl

Kettlebell Muscle: The Secrets of Compound Kettlebell Lifting by Geoff Neupert

Kettlebell Rx: The Complete Guide for Athletes and Coaches (eBook and hardcopy book) by Jeff Martone

Kettlebell Simple & Sinister by Pavel Psatsouline

Kinesiology of Exercise by Michael Yessis

Kiss or Kill: Confessions of a Serial Climber by Mark Twight

Lean & Lovely eBook(s) by Neghar Fonooni

Legends of the Iron Game – Slipcase Set, Perfect Bound Edition One (3-Volume Set) by Bill Pearl, George Coates, Tuesday Coates and Richard Thornley Jr.

Let’s Grow by Frank Zane

Life is Movement: The Physical Reconstruction and Regeneration of the People (A Diseaseless World) by Eugen Sandow

Lifestyle Fitness Coaching by James Gavin

Live Young Forever: 12 Steps to Optimum Health, Fitness and Longevity by Jack LaLanne

LL Cool J’s Platinum Workout by LL Cool J

Low Back Disorders, Second Edition by Stuart McGill

Manual of Structural Kinesiology by Clem W. Thompson

Mass Made Simple: A Six-Week Journey to Bulking by Dan John

Mastery of Hand Strength by John Brookfield

Maximum Functional Mass by Bud Jeffries

Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program by M.A. Eric Cressey

Mean Ol’ Mr. Gravity: Conversations On Strength Training by Mark Rippetoe

Men’s Health Huge in a Hurry: Get Bigger, Stronger, and Leaner in Record Time with the New Science of Strength Training by Chad Waterbury

Men’s Health Muscle Chow: More Than 150 Meals to Feed Your Muscles and Fuel Your Workouts by Gregg Avedon

Men’s Health Natural Bodybuilding Bible: A Complete 24-Week Program For Sculpting Muscles That Show by Tyler English

Men’s Health Power Training: Build Bigger, Stronger Muscles with through Performance-based Conditioning by Robert dos Remedios

Men’s Health: The Book of Muscle : The World’s Most Authoritative Guide to Building Your Body by Ian King and Lou Schuler

Michael Boyle’s Functional Coaching Reader: The StrengthCoach.com Files by Michael Boyle

Mighty Men Of Old: (Original Version, Restored) by Bob Hoffman

Motivational Interviewing: Helping People Change (2nd Edition) by William R. Miller and Stephen Rollnick

Move Your DNA: Restore Your Health Through Natural Movement Expanded Edition by Katy Bowman

Movement: Functional Movement Systems: Screening, Assessment, Corrective Strategies by Gray Cook, Lee Burton, Kyle Kiesel, and Greg Rose

Movement That Matters by Paul Chek

Movement Matters: Essays on Movement Science, Movement Ecology, and the Nature of Movement by Katy Bowman

Muscle Logic : Escalating Density Training by Charles Staley

Muscles: Testing and Function, with Posture and Pain: Includes a Bonus Primal Anatomy CD-ROM by Florence Peterson Kendall

Muscletown USA: Bob Hoffman and the Manly Culture of York Barbell by John D. Fair

Nancy Clark’s Sports Nutrition Guidebook by Nancy Clark

Natural Bodybuilding by John Hansen

Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health by Andrew Weil

Never Gymless : An Excuse-free System for Total Fitness by Ross Enamait

Never Let Go: A Philosophy of Lifting, Living and Learning by Dan John

NEW Functional Training for Sports by Michael Boyle (2016)

New York City Ballet Workout by Peter Martins and Howard Kaplan

Now What? by Dan John

Knee Ability Zero by Ben Patrick

NSCA’s Guide to Program Design (Science of Strength and Conditioning)
by NSCA -National Strength & Conditioning Association

Nutrition for Professionals by Jane A Pentz

Optimum Performance Training for the Health and Fitness Professional by the National Academy of Sports Medicine, Michael A. Clark, Scott Lucett, Rodney Corn

Original Strength by Tim Anderson and Geoff Neupert

Original Strength Restoration: Returning to the Original You by Tim Anderson

Outlive: The Science & Art of Longevity by Peter Attia MD

Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength by

Steven Low and Valentin Uzunov

Paleo Workouts For Dummies by Patrick Flynn and Kellyann Petrucci

Path to Athletic Power: The Model Conditioning Program for Championship Performance by Boyd Epley

Periodization Training for Sports by Tudor Bompa

Poison, Sermons on Suffering + The Workouts (book/”zine”)+ Rejects (book/”zine”) by Mark Twight/NonProphet

Poliquin Principles by Charles Poliquin

Power Conditioning Handbook by Robb Rogers

Power Speed ENDURANCE: A Skill-Based Approach to Endurance Training by Brian MacKenzie

Power to the People Professional – Pavel Tsatsouline

Power to the People! : Russian Strength Training Secrets for Every American by Pavel Tsatsouline

Practical Nutrition for Fitness Professionals by Nutrition Dimension

Practical Programming for Strength Training by Mark Rippetoe, Lon Kilgore

Primal Endurance by Mark Sisson & Brad Kearns

Principles and Practice of Resistance Training by Michael H. Stone, Meg Stone and William A. Sands

Progressive Resistance Exercise by Dr. Thomas DeLorme and Arthur Watkins MD

Pumping Iron: The Art and Sport of Bodybuilding by Charles Gaines and George Butler

Pushing the Limits! Total Body Strength with No Equipment by Al Kavadlo

Quantum Strength Fitness II (Gaining the Winning Edge) by Pat O’Shea

Rainwater Collection for the Mechanically Challenged by
Suzy Banks & Richard Heinichen

Raising the Bar The Definitive Guide to Pull-up Bar Calisthenics
by Al Kavadlo

Regaining the Power of Youth at Any Age by Kenneth H. Cooper

Relax into Stretch : Instant Flexibility Through Mastering Muscle Tension by Pavel Tsatsouline

Results Fitness by The Nation’s Leading Fitness Pros, Alwyn Cosgrove and Rachel Cosgrove

Return of the Kettlebell: Explosive Kettlebell Training for Explosive Muscle Gains by Pavel Tsatsouline

Ripped by Clarence Bass

Ripped 2 by Clarence Bass

Ripped 3 by Clarence Bass

Run Strong (eBook) by Andrew Read

SAS and Elite Forces Guide: Extreme Fitness: Military Workouts and Fitness Challenges for Maximising Performance by Chris McNab

Science of Martial Arts Training by Charles I. Staley

Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way by Michael Mejia and John Berardi

Show And Go by Eric Cressey

Simple Steps to Foot Pain Relief by Katy Bowman

Special Strength Development For All Sports by Louie Simmons

Speed is What We Need Paperback by Henk Kraaijenhof

Sports health: The complete book of athletic injuries by William Southmayd and Marshall Hoffman

Sports Injury Handbook: Professional Advice for Amateur Athletes by Allan M. Levy and Mark L. Fuerst

Sports Massage for Peak Performance by Greg Pike

Stability, Sport and Performance Movement: Practical Biomechanics and Systematic Training for Movement Efficacy and Injury Prevention by Joanne Elphinston

Starting Strength (2nd edition) by Mark Rippetoe and Lon Kilgore

Steve Cotter: The Complete Guide to Kettlebell Lifting by Paul Viele

Strength by Mark Twight/NonProphet

Strength and Conditioning: A Biomechanical Approach by Gavin Moir and Chris Connaboy

Strength Ball Training-2nd Edition by Lorne Goldenberg and Peter Twist

Strength Training Anatomy by Frederic Delavier

Strength Training for Young Athletes by William J. Kraemer & Steven J. Fleck

Stretching Your Boundaries: Flexibility Training for Extreme Calisthenic Strength by Al Kavadlo and Elliott Hulse

Strong Curves: A Woman’s Guide to Building a Better Butt and Body by Bret Contreras & Kellie Davis

Strong Enough? Thoughts from Thirty Years of Barbell Training by Mark Rippetoe

Strong Medicine: How to Conquer Chronic Disease—And Achieve Your Full Genetic Potential by Dr. Chris Hardy and Marty Gallagher

Super Joints: Russian Longevity Secrets for Pain-Free Movement, Maximum Mobility & Flexible Strength by Pavel Tsatsouline

Super-Strength by Alan Calvert

Supertraining by Yuri Verkhoshansky and Mel Siff

Switch: How to Change Things When Change Is Hard by Chip Heath and Dan Heath

Symmetry by Frank Zane

Take Charge: Fitness at the Edge of Science by Clarence Bass

Teaching Children Physical Education – 3rd Edition: Becoming a Master Teacher by George Graham

The 30 Day Body Hack by Elaine DiRico

The 4-Hour Body by Timothy Ferriss

The 4-Hour Chef: The Simple Path to Cooking Like a Pro, Learning Anything, and Living the Good Life by Timothy Ferriss

The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich by Timothy Ferriss

The American Physical Therapy Association Book of Body Maintenance and Repair by Steve Vickery and Marilyn Moffat

The Art of Expressing the Human Body by Bruce Lee and John Little

The Big Book of Health and Fitness: A Practical Guide to Diet, Exercise, Healthy Aging, Illness Prevention, and Sexual Well-Being by Philip Maffetone

The Black Prince: My Life in Bodybuilding: Muscle vs. Hustle (Volume 1) by Robby Robinson

The Breathing Book: Vitality & Good Health Through Essential Breath Work by Donna Farhi

The Bodybuilder’s Nutrition Book by Franco Columbo

The Cancer Prevention Diet by Michi Kushi

The Cardio Code – Limitless Cardio-Vascular Health and Performance (eBook) by Kenneth Jay

The Core Performance: The Revolutionary Workout Program to Transform Your Body & Your Life by Mark Verstegen and Pete Williams

The Complete Guide to Joseph H. Pilates’ Techniques of Physical Conditioning
by Allen Menezes

The Definitive Guide to Battling Ropes: Techniques to Muscle Stabilization and Power Domination by Brad Longazel

The Development of Physical Power by Arthur Saxon

The Encyclopedia of Underground Strength and Conditioning: How to Get Stronger and Tougher–In the Gym and in Life–Using the Training Secrets of the Athletic Elite by Zach Even-Esh

The Endurance Handbook: How to Achieve Athletic Potential, Stay Healthy, and Get the Most Out of Your Body by Philip Maffetone

The Female Body Breakthrough: The Revolutionary Strength-Training Plan for Losing Fat and Getting the Body You Want by Rachel Cosgrove

The Food Combining/Blood Type Diet Solution: A Personalized Diet Plan and Cookbook for Each Blood Type by Dina Khader

The Frozen Shoulder Workbook: Trigger Point Therapy for Overcoming Pain and Regaining Range of Motion by Clair Davies

The IMPACT! Body Plan: Build New Muscle, Flatten Your Belly & Get Your Mind Right! by Todd Durkin

The Key to Might and Muscle by George F. Jowett

The Kettlebell Conditioning System Book (eBook) by Steve Maxwell

The Lean Advantage by Clarence Bass

The Lean Advantage 2 by Clarence Bass

The Lean Advantage 3 by Clarence Bass

The Lean Body Promise: Burn Away Fat and Release the Leaner, Stronger Body Inside You by Lee Labrada

The Little Capoeira Book by Nestor Capoeira

The M.A.X. Muscle Plan by Brad Schoenfeld

The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! by Adam Campbell

The Metabolism Advantage: An 8-Week Program to Rev Up Your Body’s Fat-Burning Machine-At Any Age by John Berardi

The Metabolic Typing Diet: Customize Your Diet to Your Own Unique Body Chemistry by
William Linz Wolcott & Trish Fahey

The Naked Warrior by Pavel Tsatsouline

The Navy SEAL Physical Fitness Guide by Patricia Duester

The New Rules of Lifting: Six Basic Moves for Maximum Muscle by Lou Schuler, Alwyn Cosgrove

The New Rules of Lifting Supercharged: Ten All-New Muscle-Building Programs for Men and Women by Lou Schuler and Alwyn Cosgrove

The Outdoor Athlete by Courtenay Schurman and Doug Schurman

The Outdoor Athlete: Total Training for Outdoor Performance by Steve Ilg

The Paleo Solution: The Original Human Diet by Robb Wolf, Loren Cordain

The Perfect Man: The Muscular Life and Times of Eugen Sandow, Victorian Strongman by David Waller

The Power of Champions by Phil Kaplan

The Power of Less: The Fine Art of Limiting Yourself to the Essential…in Business and in Life by Leo Babauta

The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy by Mark Sisson

The Purposeful Primitive: Using the Primordial Laws of Fitness to Trigger Inevitable, Lasting and Dramatic Physical Change by Marty Gallagher

The Super-Athletes by David P. Willoughby

Therapeutic Exercise: Foundations and Techniques by Carol Kisner, Lynn Allen Colby

The Results Fitness Ultimate Fat Loss Programming and Coaching System by Alwyn & Rachel Cosgrove

The RKC Book of Strength and Conditioning: 45 Powerful Kettlebell Workouts and Training Programs to Inspire You in Your Quest for Athletic Excellence by The RKC Community, Geoff Neupert & Josh Hillis

The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility, and Live Better in Your Body by Jill Miller and Kelly Starrett

The Russian Kettlebell Challenge by Pavel Tsatsouline

The Steel Tip Newsletter Collection by Dr. Ken Leistner

The Strongest Shall Survive: Strength Training for Football by Bill Starr

The Text Book of Weightlifting by Arthur Saxon

The Tools by Phil Stutz

The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief, Second Edition by Clair Davies

The Warrior Diet: Switch on Your Biological Powerhouse For High Energy, Explosive Strength, and a Leaner, Harder Body by Ori Hofmekler

The Way To Live: In Health and Physical Fitness (Original Version, Restored) by George Hackenschmidt

The Way to Vibrant Health by Alexander Lowen & Leslie Lowen

Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers by Timothy Ferriss and Arnold Schwarzenegger

Total Body Trans-Formation by Steve Ilg

Total Heart Rate Training: Customize and Maximize Your Workout Using a Heart Rate Monitor by Joe Friel

Track & Field Omnibook by John Kenneth Doherty PhD.

Training for Speed, Agility, and Quickness: Special Book/DVD Package by Lee E. Brown, Vance A. Ferrigno

Training for Warriors: The Ultimate Mixed Martial Arts Workout by Martin Rooney

Training Soccer Champions by Anson Dorrance

Training Young Athletes – The Grasso Method by Brian J. Grasso

Ultimate Athleticism & Program Design Guide by Max Shank (eBook and hardcopy)

Ultimate Back Fitness and Performance by Stuart McGill

Ultimate MMA Conditioning by Joel Jamieson

Ultimate Warrior Workouts (Training for Warriors): Fitness Secrets of the Martial Arts by Martin Rooney

Ultraprevention: The 6-Week Plan That Will Make You Healthy for Life by Mark Hyman and Mark Liponis

Untapped Strength: Unlocking the Treasure Chest of Strength Below the Elbow (eBook) by Ross Enamait

Vegan Bodybuilding & Fitness by Robert Cheeke and Julia Abbott

Warrior Cardio: The Revolutionary Metabolic Training System for Burning Fat, Building Muscle, and Getting Fit by Martin Rooney

Yoga For Athletes by Ryanne Cunningham

Yoga For Dummies by Larry Payne & Georg Feuerstein

YOU: The Owner’s Manual by Mehmet C. Oz, Michael F. Roizen

Your Personal Paleo Code: The 3-Step Plan to Lose Weight, Reverse Disease, and Stay Fit and Healthy for Life by Chris Kresser

Why Zebras Don’t Get Ulcers by Robert M. Sapolsky

Wrestling Physical Conditioning Encyclopedia by John Jesse

Xtreme Training: The Fighter’s Ultimate Fitness Manual by Randy Couture, Lance Freimuth, and Erich Krauss

Zane Nutrition by Frank Zane

Videos/DVDs:

Beyond Stretching: The Seminar by Pavel Tsatsouline

Complete Sports Conditioning (5 DVD set) by Michael Boyle

Conditioning Blueprint by Joel Jamieson

Controlled Fatigue Training (CFT) by Defense Nutrition (Ori Hofmekler)

Daily Yoga (5 Practices) by Rodney Yee

Encyclopedia Of Joint Mobility DVD Series for Total Joint, Muscle and Body Fitness, Flexibility and Strength by Steve Maxwell

Enter the Kettlebell! Strength Secret of the Soviet Supermen by Pavel Tsatsouline

Fast & Loose: Secrets of the Russian Champions: Dynamic Relaxation Techniques for Elite Performance by Pavel Tsatsouline

Full Throttle Conditioning by Ross Enamait

Functional Strength Coach 6 (2016) by Michael Boyle

General Physical Preparedness-(G.P.P) by Louie Simmons

Hardstyle Abs: Hit Hard. Lift Heavy. Look the Part. by Pavel Tsatsouline

H2H: Kettlebell Circuits by Jeff Martone

Jump Rope Conditioning For Athletes by Ross Enamait

Kettlebell Conditioning for Boxers (2003) by Jeff Martone and Steve Baccarri

Loaded Stretching: The Russian Technique for Instant Extra Strength by Pavel Tsatsouline

Low-Tech High-Effect Sandbag Training by Ross Enamait

Low-Tech High-Effect Core Training by Ross Enamait

More Russian Kettlebell Challenges by Pavel Tsatsouline

Power To The People! Russian Strength Training Secrets For Every American by Pavel Tsatsouline

Relax Into Stretch – Instant Flexibility Through Mastering Muscle Tension  by Pavel Tsatsouline

Resilient: Advanced Kettlebell Drills and Insider Secrets for Playing Harder & Hurting Less by Pavel Tsatsouline

Return of the Kettlebell: Explosive Kettlebell Training for Explosive Muscle Gains by Pavel Tsatsouline

Ripped the DVD, The Second Ripped Video & The Third Ripped DVD-Motivation (total of 3 DVDs) by Clarence Bass

StrongFirst: Foundation of Strength by StrongFirst

Super Joints: Russian longevity Secrets for Pain-Free Movement, Maximum Strength & Flexible Strength by Pavel Tsatsouline

The Naked Warrior, Master the Secrets of the Super-Strong–Using Bodyweight Exercises Only with Pavel by Pavel Tsatsouline

The Russian Kettlebell Challenge by Pavel Tsatsouline

Train with Zane

Audio (CD or Downloads):

7 Habits Of Highly Effective People by Stephen R. Covey (*Highly Recommend this one!)

Anthony Robbins Power Talk (Achieving Your Ultimate Goal) by Anthony Robbins

Start with Why: How Great Leaders Inspire Everyone to Take Action by Simon Sinek

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“Correct exercise is a concept dedicated to the elimination of exercises that are not good choices to meet the goals of both performance and durability.” – Gray Cook

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Pearls of Wisdom From Gray Cook
by Patrick on April 21, 2010

“This weekend I attended the Perform Better Clinic here in Phoenix, Arizona. All of the speakers were excellent. Gray Cook was a real treat. I have seen Gray speak numerous time…s at various clinics over the past few years. However, this was the first opportunity I actually had to speak directly with Gray. He was incredibly generous with his time and spent about 20 or 30 minutes talking with us after the clinic had ended. We talked about a variety of topics such as breathing patterns, corrective exercise, dry needling trigger points, and manual therapy.

I thought I would share some of the pearls of wisdom Gray dropped on us that day:

* Tightness in a muscle covers up instability somewhere else.

* Durability and performance are not measured the same way.

* Assessing flexibility as a risk factor for injury is inconclusive, because flexibility is not movement oriented, and is intent on discussing the remedy (stretch the tight muscle), without discussing the problem (why is the muscle tight in the first place?). We must take other factors into consideration – movement, nervous system, fascia, etc…

* Working on any link in the chain other than the weakest link will not fix the chain.

* If you can’t do a proficient deadlift or single leg deadlift, you have no business doing a kettlebell swing.

* Once your client can do a perfect segmental roll, immediately get them up into quadraped and then 1/2 kneeling so that they can “own” it. Don’t waste time doing more rolling.

* If a client has a problem rolling that centers around poor neck mobility, you may want to check their eye function.

* The brain is 2% of our body weight and 20% of our total energy consumption.

* Corrective work needs to be done in a proprioceptive rich environment and challenge the client to “work it out”. This was an important one for me to see firsthand, as I am obsessive about exercise technique, and Gray was really specific about putting someone into a position that he wanted them to be in, and then challenging them to maintain that position. The second they got out of that position, he stopped them, let them re-group, and then continue to try and “work out” the problem.

* The transverse abdominus is always firing to some extent, whether we are moving or not. Clients with poor transverse abdominus firing will use a “high threshold strategy” to create stability, by contracting their outer core muscles to a greater extent, as the inner unit (transverse abdominus, diaphragm, lumbar multifidi, pelvic floor muscles) are not doing their job.

* One of the best ways to improve transverse abdominus and inner unit function is to teach diaphragmatic breathing.

* During exercise, if the client goes into a high threshold strategy and alters their breathing to an upper chest breathing pattern, stop the exercise, and regress down to an exercise that they can perform with proper breathing.

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What is the difference between artificial and natural flavors? Gary Reineccius, a professor in the department of food science and nutrition at the University of Minnesota, explains.

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What is the difference between artificial and natural flavors?

July 29, 2002
Gary Reineccius, a professor in the department of food science and nutrition at the University of Minnesota, explains.

Natural and artificial flavors are defined for the consumer in the Code of Federal Regulations. A key line from this definition is the following: “� a natural flavor is the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional.” Artificial flavors are those that are made from components that do not meet this definition.

The question at hand, however, appears to be less a matter of legal definition than the “real” or practical difference between these two types of flavorings. There is little substantive difference in the chemical compositions of natural and artificial flavorings. They are both made in a laboratory by a trained professional, a “flavorist,” who blends appropriate chemicals together in the right proportions. The flavorist uses “natural” chemicals to make natural flavorings and “synthetic” chemicals to make artificial flavorings. The flavorist creating an artificial flavoring must use the same chemicals in his formulation as would be used to make a natural flavoring, however. Otherwise, the flavoring will not have the desired flavor. The distinction in flavorings–natural versus artificial–comes from the source of these identical chemicals and may be likened to saying that an apple sold in a gas station is artificial and one sold from a fruit stand is natural.

This issue is somewhat confusing to the average consumer in part because of other seeming parallels in the world. One can, for example, make a blue dye out of blueberry extract or synthetic pigments. These dyes are very different in chemical composition yet both yield a blue color. Similarly, consider one shirt made from wool and another from nylon. Both are shirts, but they have very different chemical compositions. This diversity of building blocks is not possible in flavorings–one makes a given flavor only by using specific chemicals. Thus, if a consumer purchases an apple beverage that contains an artificial flavor, she will ingest the same primary chemicals that she would take in if she had chosen a naturally flavored apple beverage.

When making a flavor, the flavorist always begins by going to the scientific literature and researching what chemicals nature uses to make the desired flavor. He then selects from the list of flavor components found in, say, real apples, generally simplifying nature�s list to eliminate those chemicals that make little contribution to taste or are not permitted owing to toxicity. (Nature has no restrictions on using toxic chemicals, whereas the flavorist does.) The flavorist then either chooses chemicals that are natural (isolated from nature as described above) or synthetic chemicals (made by people) to make the flavor.

So is there truly a difference between natural and artificial flavorings? Yes. Artificial flavorings are simpler in composition and potentially safer because only safety-tested components are utilized. Another difference between natural and artificial flavorings is cost. The search for “natural” sources of chemicals often requires that a manufacturer go to great lengths to obtain a given chemical. Natural coconut flavorings, for example, depend on a chemical called massoya lactone. Massoya lactone comes from the bark of the Massoya tree, which grows in Malaysia. Collecting this natural chemical kills the tree because harvesters must remove the bark and extract it to obtain the lactone. Furthermore, the process is costly. This pure natural chemical is identical to the version made in an organic chemist�s laboratory, yet it is much more expensive than the synthetic alternative. Consumers pay a lot for natural flavorings. But these are in fact no better in quality, nor are they safer, than their cost-effective artificial counterparts.

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A few rules to live by… – Carlton Cullins

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things i try to live by – Carlton Cullins 2008

1. Don’t sweat the small sh*t. Being overly sensitive to too many things is not good for survival.
2. Find humor in EVERYTHING, particularly the small things. Laugh everyday. Then when that’s done, do it again.
3. In life, try to find some kind of balance with it all…between the many peaks and valleys… everything in moderation.
4. Try to have purpose for the things you do. Don’t just do to do. Anyone can do that. Find good reason. And always keep your eyes on the prize, whatever that may be. Stay focused.
5. Think before you open your mouth. While at the same time, speak up when you really have something to say. But understand that not everyone is going to want to hear what’s on your mind.
6. Don’t be so wasteful. Americans waste too much as it is. What we call poor is rich to most of the rest of the world. Don’t take more than you need of anything and give back what you don’t use whenever possible.
7. Don’t expect anything from anyone. Ever. Learn to be self-reliant. But when you really need help, don’t be afraid to ask. And if someone does help you, then pay them back or pay it forward.
8. Take care of your business. When you play, play hard. When you work, don’t play. Earn your keep.
9. Realize your importance and also your insignificance. One person can truly make a difference but also know that we are all just little organisms on one small planet in one small universe. Again, try to find some kind of balance. Good luck with that.
10. Help people that need help. Any help is better than no help. A world without help is a world without hope.
11. Be kind to others, particularly strangers. And if they’re rude, make sure they know they are or they’ll never see the need to change.
12. However extravagant or humble, be thankful for everything that you have. Every day. In every way. For one day it may all be gone.
13. Power is nothing without passion.
14. Appreciate the things you don’t understand or don’t believe in. Don’t be so quick to judge everything and everyone.
15. Try to think outside the box. Imagination is very powerful and very important. Possibly most important.
16. Always try to go for the Win/Win situation. It doesn’t always have to involve compromise. The best ideas usually come when both parties work together towards an even better idea.
17. Take care of your body. Take care of your mind. Take care of your heart, as well as your emotions. Take care of you spirit. Every day, in every way.
18. When someone helps you, tell them thank you.
19. Don’t let the people you care most about never hear you say that you love them.
20. People make mistakes. We all do. Learn from them. Try to fogive others for their mistakes. Try to forgive yourself for your own.
21. Always shoot for the stars because anything is possible. But also understand that sometimes there really are limitations.
22. There are many roads to the same destination. If one doesn’t work, simply pick another.
23. Learn to have self-control. Do this by getting out in the world. Because life is full of temptation. Every day. In every way. Without self-control, no one stands a chance in hell for the long run.
24. Stay away from negative thoughts and negative people. We are all a product of our environments.
25. Understand that somewhere, within us all, is an unlimited amount of love in our hearts. Everyone will experience pain and suffering. And nothing feels better than true happiness.
26. Understand that if you’re not truly happy in your own life, that no drug, relationship, amount of money, material possession or ANYTHING is ever going to change that. Only you can make that change. But first you have to believe that you can.
27. You can’t please all the people all the time. But you can’t just please yourself all the time either. Again, there has to be balance. And F*ck the haters 🙂
28. If you’re not doing anything about the things you don’t like in the world (or in you own life), then consider yourself part of the problem. Try to be more pro-active.
29. Mind your own damn business. But also never let anyone mind your business better than you.
30. Pride is important. So is confidence. But too much pride and too much self-confidence/ego just makes you another f*cking asshole. Don’t be an asshole. We have entirely too many as it is.
31. Might isn’t necessarily right. But when push comes to shove, you do have to fight. Because chances are, that no one will fight for you if you don’t fight for yourself.
32. Focus on the things that make us all the same, our commonality, rather than the things that make us all different. Respect diversity. When it comes to things such as religion and politics, try to focus on the BIG picture rather than little snapshots. And just agree to disagree. Because one thing is for sure, most will almost always disagree.
33. Take responsibilty for your own actions. Every day, in every way. Cuz chances are, it’s our own fault.
34. When you’re wrong, you’re wrong. Admit it and move on.
35. Don’t live in the past. Don’t obsess over the future. But do consider it and plan accordingly. Try to live for the moment because nothing beyond this moment is for certain. Try to find some kind of balance.
36. Humility is important. But i can’t tell you how or why… some things you just have to learn for yourself.
37. There isn’t much certainty in the world. And religion, in my opinion, is about as far from certainty as one can get. There are many religions, many beliefs. And for the most part, each one uniquely thinks they’re the one that’s right. Some people do good with religion in their lives. Some don’t. But just do what’s best for you, in your own heart, in your own life. Even if it’s not what all the others around you are doing. Besides, chances are, we’re all wrong anyway…unless we’re truly humble.
38. We all have our good sides and our bad sides. Learn to make friends with both. They may be one in the same.
39. Maybe life really isn’t fair. Maybe only the strong really do survive. For the most part, i think both statements are probably true but maybe not in the same way others do. Sometimes things such as this, have many interpretations by many different people. Rarely assume anything… because you might make an “ass” out of “u” and “me”.
40. in my mind, truly “smart people” aren’t the one’s with high IQ’s, but the ones that, despite what obstacles they might have to overcome, continuously and deliberately utilize their own abilities to enjoy happiness in their own lives while simultaneously encouraging happiness in others. and do so while doing as little harm as possible. in other words, strive to be happy. the rest will hopefully sort itself out.
41. Honesty is most imortant. But ironically, like Jack said, most people can’t handle the truth. Particularly when it’s something they really don’t want to hear. But in time, the truth always wins. Just hope it’s not after you’re dead and gone. Speak the truth and the truth shall set you free.
42. In life, even fools are right sometimes. I didn’t actually come up with this one. Sir Winston Churchill did. Smart man he was.
43. Regardless of the many differences we have as a species, eventually we ALL must learn to tolerate each other. Eventually, we ALL must learn to live together and get along. All one can do is try. Start today.
44. Pick your battles wisely. Everybody is passionate about something. But always remember as with anything, what goes up must come down. Likewise, with everything, there’s always a price to be paid in the end.
45. Don’t take yourself too serious. Be careful taking anything too serious.
46. Laugh some more. Then laugh again…

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The secret to fat loss is…there is NO secret. by Alwyn Cosgrove

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This week I have heard more excuses as to why people are not losing fat than I have ever heard in my life. I have literally heard people tell their trainers – “I am following the nutrition program exactly, but instead of an egg white omelet for breakfast, I have a muffin and a latte”. Hmmm. Not “exactly” the same is it?
So I thought this would be a good time to share some of my ‘wisdom’ for those of you still looking for the magic pill.

Having worked with hundreds of individuals over the years and as a trainer, magazine writer and lecturer to other fitness professionals I am amazed how often I am asked “What are the secrets to fat loss?”

I can vividly remember doing a photo shoot at our gym with a male client who had lost 85lbs of fat and now had a nice six-pack to show for his efforts. My own gym members came up and asked me what his “secret” was. THERE’S NO SECRET. They seemed to think I’d given him the “real” information and had withheld it from them! He’s been given the same advice as I give to everyone else – he just chose to follow it a little more closely.

Fat loss is not under the control of the magic fat loss fairies. It’s based on simple changes in behavior.

So I thought I would take this opportunity to launch into an Alwyn Cosgrove rant. Those among you who are politically correct and easily offended can stop reading now. And if any of the rest of you are offended, then I’m sure there is a new diet book that will tell you exactly what to do to achieve fat loss nirvana (hint – you have to eat less, fat boy, tends not to fill up a 300 page diet book). So put down your copy of “Eat Right for Your IQ” and listen up.

To lose fat:

Eat less calories than you burn.

Yes, there are some factors that can make this a little more difficult – metabolic type, medical disorders, food sensitivities, medications, sleep patterns, etc. But these are the minutiae – the small details. Even if you adjust or control for every single other variable in your body and your environment – if you consume more calories than you burn – you are going to gain fat.

Here are a few basic truths that no one really wants to hear:

Think about the foods you are about to consume. Are they going to bring you closer to your goal? Or will they make you feel like crap and take you farther away from what you want? Yeah I know that when you were younger, before you had kids, you could eat blah de blah de blah and not gain weight. Too bad – times have changed. And I know your friend can eat whatever he or she wants and is in great shape. Yay for them, sucks for you. But no amount of whining will change the fact that you need to work to get your butt in shape.

Stop rushing your meals – eat slowly. This will give your body a chance to actually realize that you’ve eaten, and register that you are full. It takes 20 minutes for the satiety mechanisms to kick in. Give your body a chance to tell you that it’s full before you cram another 500 calories in your pie hole.

Eat smaller portions. Unfortunately you cannot eat unlimited amounts of the food you would like and still get lean. Sorry. Second helpings? I seriously doubt it. Appetizers, main course and dessert? You’re kidding me.

Make correct meal choices that contain appropriate servings of protein, carbs and fats. I love the new “low carb diet” options at most restaurant chains now. A steak with melted cheese on the top. That’s not a diet food people. I also saw a low carb buffalo wings option. The difference? No carrots to dip in the blue cheese. Like that’s your problem – too many carrots in your diet.

A big ass bowl of pasta? That’s what marathon runners eat the night before the race. If you have a marathon planned tomorrow then go ahead. If not – you don’t need the calories.

“You are what you eat” is a true statement. And it wouldn’t surprise me to find out that some of you have eaten a fat bastard or two in your time. Are you a lean piece of meat – or a saggy nasty sausage?

If certain foods are a “trigger” for you and you cannot eat them sensibly, then you have to give them up. I have known very few people that can eat their “trigger” food and not end up blowing their diet. Once you “pop” you can’t stop right? Usually one cookie means the whole bag. So you can’t be trusted. Don’t have them in the house.

You do not need something sweet to finish your meal. This is a conditioned response from your childhood days when cleaning your plate meant ice cream. ‘Need’ something sweet? Do you realize how much you just ate? You don’t need anything. Dessert is not a psychological need for survival. It is just a bad habit. Habits can be broken. You do not need the cheesecake.

Do not buy junk food. If it is there – you will eat it. If you have a craving for candy and there’s none in the house – it’s highly unlikely you’ll get up and go to the store. You’ll just sit your ass back down and finish watching American Idol.

Oh, and buying the junk food “for the kids” is an absolute bullshit excuse. The kids do not need the cheezy poofs either. In fact, in my opinion, the childhood obesity epidemic has been caused by parents buying shit for their children. It’s essentially child abuse plain and simple. Depriving your kids of crap is a good parenting decision.

If you screw up a meal – do not, I repeat DO NOT try to adjust the next meal to “make up for it”. All you did then was screw up two meals. If you overeat at meal number one – just get back on track. Immediately. Because thinking “Well, I’ve blown it now so I might as well REALLY blow it,” is akin to getting a flat tire as you drive down the freeway and getting out and totaling your car.

Cookies, doughnuts and muffins are crap food choices. You can’t ever justify eating them on a regular basis. And low carb, fat free cookies, doughnuts and muffins are still crap – don’t kid yourself.

Yes you can eat fast food. It’s called grilled chicken sandwich or a turkey sub, Jarod. Fries? No. And you do not need to supersize for an extra 50c.

Yes it’s hard. You want to look great? Nothing tastes as good as lean and buff feels. It’s true. This week I’ve heard “It’s too hard – I want an easier diet”. What that means is “I’d rather eat crappy foods than look or feel any better. I have made a conscious decision to get fatter because my love for junk food is a more powerful love than my desire to get lean.” It’s unfortunate but you will have to work for the body you want.

Little changes add up. Switching from a glass of orange juice every morning to a cup of green tea will save you 100 calories per day (this is without including the antioxidant and thermogenic benefits of green tea). That adds up to over ten pounds of fat loss per year.

Little discrepancies add up too. A Big Mac meal is about 1500 calories. You’ll have to walk 15 miles to balance that out.

If you aren’t a fat loss expert – hire one. Or follow a plan written by one. I wrote a 16 week all inclusive fat loss program called AFTERBURN that includes diet cardio and weight training. If you don’t like that option I have an online fat loss training program. Using either of these approaches means you CANNOT fail. You just need to follow the program. I’m amazed how many people STILL ask me how they can get single-digit lean. The info is out there people.

This is by no means a complete list but I think you’re probably getting the point. There is no secret to fat loss. At any one time your body is either getting leaner or it’s getting fatter. You just need to adjust the balance. In today’s world it just takes a little effort on your part.

But if you want to eat whatever you want you have two choices:

Move a lot. A LOT.

Gain weight, get fat, accept it and stop complaining.

And if you want to look great, the keys to fat loss are (from my politically incorrect colleague Lyle McDonald):

Change your eating habits: so that you’re eating less.

Change your activity patterns: so that you’re expending more calories.

Repeat: Keep doing this over a long period of time.

Forever: Newsflash, you don’t EVER get to go back to your old eating habits unless you want to get fat again. To maintain weight loss means maintaining at least part of the changes you made to 1 and 2.

It really is that simple. If you are not losing fat it’s YOUR fault. It’s not mine, it’s not your trainer, it’s not your husband, wife, kids or your boss – it’s YOU. There are 168 hours in each week – no matter who you are. Maybe you train for three of them. That leaves 165 for you to completely blow it.

If you are not good at self discipline then hire someone who will make you accountable. Until then realize that the choices are yours. Getting really lean is not difficult in terms of knowing what to do – it’s doing it that makes the difference.

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A descent link on Interval Training

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Here’s a fairly descent link on “Interval Training” for those interested… interval training has been proven to be more beneficial as a cardio stimulus than the typical boring, “Long Slow Cardio” seen in most Gyms. Most interval workouts can be done in 10-20 minutes. Also check out the new book Cardio Strength Training by Robert Dos Remedios!

http://www.intervaltraining.net/

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A Realists Guide to Holiday Eating by MB

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#1- EAT LESS. This is the top tip. Eat less at breakfast, lunch and dinner. Remember, we don’t need 4-5 meals a day, we need 4-5 feedings a day.

#2 Plan to Fail- as above, don’t eat normally if you know you are going to attend a party. Eat sparingly during the day leading up to a party.

#3- Plan to Fail Part 2- get extra workouts in. Expend more calories in anticipation of taking in more calories.

#4- Forget all the stuff about sparkling water and celery. Just decrease your intake on “party” days and up your activity.

#5- Eat protein. Protein is filling and satiating. Better to eat chicken wings than chips in the mad, mad world of holiday parties.

BOTTOM LINE JUST EAT LESS!

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3 of my top favorite exercise reference manuals…

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Random Nutritional Tidbits by MB

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Corn is a grain not a vegetable. It is also a grain that is 80% sugar. High fructose corn syrup ( a corn by-product) is the number one calorie source in the US and is in just about everything.

Atkins worked. We just didn’t understand why. Atkins may still prove to be healthier than the high-carb low-fat junk. RD’s have really dug in their heels (generally high heels) about this in spite of overwhelming science to the contrary.

Barry Sears was way ahead of his time. He even kept saying “protein adequate” to avoid the Atkins comparison but conventional wisdom shouted him down. Read The Zone.

Ectomorphs should never give nutritional advice to endomorphs. If your nutritionist is a skinny little runner ask to see some pictures of them when they were fat. If they don’t have any, don’t believe them.

Never take nutritional advice from someone who runs more than 5 miles a week.

I read the other day that cereal can be a part of a good breakfast. The author then mentioned that in order for cereal to be part of a good breakfast the other parts had to be extremely good.

High-carb low-fat is not a diet plan. It is a prescription for giving Adult Onset Diabetes to children.

Both high fructose corn syrup and trans fats are very scary. Take some time to read about both. It will change the way you eat. Dr. Mercola’s book has some good stuff on both.

www.mercola.com is a great website

Food additives are scary. Yellow 5, Yellow 6, Red 3, Red 40, Blue 1, Blue 2, Green 3, and Orange B have strong links to ADD. Check out the Feingold Foundation. www.fiengold.org. Did you know w a lot of these additives are petroleum based? Yes, I said petroleum.

According to author KC Craichy of Super Health — 7 Golden Keys to Unlock Lifelong Vitality grass fed beef has a very favorable fatty acid profile compared to grain fed beef and in fact is ideal for human health. It costs more but, it’s worth it.

I heard an egg ad the other day in which they said their chickens were fed a 100% vegetarian diet. I thought about chickens as carnivores. Bottom line, eggs are really good food, yolk and all.

The South Beach Diet is a really good book with a really bad name.

Buy a Brita water pitcher. It will save you tons of money. While you are at it get some aluminum water bottles and fill them yourself.

Bottom line, we need to really think about nutrition, for ourselves and for our kids. There is a lot of scary stuff out there. I heard someone say the other day that if a company has to tell you a food is good for you that means it probably isn’t.

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