Archive for March, 2009

From Jeff Martones H2H: Kettlebell Drills from

The “Hot Potato” is a fun H2H drill that can be easily combined with other H2H drills for interesting combinations.  Due to the fact when black kettlebells sit in the hot sun – they get HOT – you’ll find it natural to want to toss the bell like a hot potato!

The Hot Potato is a dynamic drill for strengthening the muscles of the core and upper body.  There are many variations to this exercise; some develop more hand/forearm strength than others.  Be sure to start out with a light kettlebell and gradually progress with both number of reps and with increased weight.

Figure 1
Figure 2
Figure 3
Figure 4


  • Starting in the “rack” position, hold the ball of the KB in your hand with the handle pointing down. (Figure 1)
  • Contract you lats and keep your triceps touching your ribcage upon impact.
  • Using hip snap alone, quickly and explosively “pop” the KB up and over to the receiving hand – allowing the KB to initially follow a short arch. (Figure 2)
  • Keep your glutes and abs tight throughout; the power behind this exercise is generated with the legs and hips.(Figure 3)
  • Actively exhale with every catch. (Figure 4)




  • Beginners & indoor users may hold on to the handle with the free hand.
  • Be sure to keep your elbows close to your body and let some air out as you catch the KB to absorb some of the impact.
  • Go fast!!  Don’t let the bell “rest” in the palm.


We will feature the many variations in future weeks . . .

Combines well with:

  • Around the Body PassTM
  • Figure 8TM
  • Front Squat


  • Strengthens all the muscles that stabilize your core.
  • Strengthens the muscles in the hand and forearm.
  • Develops oblique strength and lats.
  • Improves eye-hand coordination.

Get Strong! Stay Strong! (and watch your nose!)



By Sean Barker
Author of The Dad Fitness System

Old habits are hard to break. But if you keep doing these 5 old school exercises you will be breaking more than old habits.

1. Leg Extensions

Unfortunately this exercise seems to be the extent of most guys leg training. Probably because sitting down and pumping out reps of quad extensions are a lot easier than squatting down with hundreds of pounds on your back.

Despite the “burn” you may feel from your upper thighs when performing this exercise, it is not a very efficient leg exercise as it only isolates the muscles above the knee. The only time this exercise has much benefit is in a rehab setting where these muscles directly surrounding the knee need to be developed for stability and strength. Otherwise opt for any variation of the free-range squat.

2. Behind the Neck Pulldowns

This is another exercise that I still see people doing in the gym. I cringe every time I see someone take a wide grip on the angled ends of the pulldown bar and starting pulling it down behind their neck. The angled ends of the bar are an outdated design and are not where you should be gripping the bar.

This puts your shoulders and rotator cuffs in a very vulnerable position. Putting most of the stress on the shoulders and limiting range of motion away from the back muscles this exercise should be crossed off your list. Work on being able to do bodyweight chin-ups instead or at least pulldowns to the front.

3. Behind the Neck Shoulder Press

Similar to the behind the neck pulldown, the behind the neck barbell shoulder press places your shoulder in a delicate position. It is basically the same movement but by adding additional weight to the bar and pushing up in the vertical plan you are putting your rotator cuffs at an even greater risk of injury.

With the extra weight you can pile on the bar with this exercise, trying to even unrack the bar will soon send your shoulders screaming in pain. Switch to the safer option; the front barbell shoulder press.

4. Concentration Curls

Probably the most popular bicep exercise for beginners wanting to “get the pump” and get Arnold-like biceps. It’s too bad a lot of experienced trainers still waste their time on this exercise. No matter how many reps of concentration curls you do, you won’t get that bicep peak like the Terminator, as muscle SHAPE is genetically determined.

Muscle SIZE on the other hand can be increased through basic movements that allow a heavy weight while use many muscles instead of isolating one smaller muscle. Standing barbell or dumbbells curls are a better choice for bicep development, but better again are close grip chin-ups, which put a lot of stress on the upper arms while working many other muscles.

5. Crunches

If would be nice if all you had to do to get that ripped six pack would be to lie on the floor and pump out hundreds of reps of back breaking crunches. Despite what the infomercials want you to believe, this is NOT true! You wouldn’t build your biceps by doing 100 reps with no weight, so why would you think you would develop your abdominals by doing 100 crunches or more? Your abdominals primary purpose is to actually stabilize your spine and to keep your torso from twisting in half under times of physical stress, not lift your neck off the floor.

Overall, the best exercises for your abs are exercises that allow your body to use your core the way it was meant to be used: for stability and support. Bodyweight planks, and compound exercises like squats and overhead presses will work your abs better than any crunch will ever do. Combined with a clean diet you might just see those abs looking back at you in the mirror.

OK quiz time. Do you see a trend with these 5 exercises?

They all involve sitting down, (which we are all experts at already) and they work only a small section of muscle, allowing you to pump out endless reps without much effort.

For you busy guys who want to get the most out of your workouts, stop wasting your valuable time on these old school exercises that break your body down instead of building it up.

Get Strong! Stay Strong! (and lift smart!)




The Coca-Cola Corporation recently got in some legal hot water due to its claims of what its product VitaminWater could do. In fact, a lawsuit was filed on the basis that Coca Cola’s marketing tactics were “unsubstantiated and deceptive.” Before you allow yourself or your kids to get hitched by the vitamin-fortified drink craze, take a few minutes to read the following article. There are some very interesting and revealing facts about these products.

Before you jump on the “vitamin drink” bandwagon, consider the following information:

Health and Mood-Boosting Waters: Glaceau VitaminWater

Glaceau VitaminWater is a popular Coca-Cola non-carbonated beverage product that is fortified with various amounts of vitamins and minerals and comes in 15 different flavors.  It is also enriched with lutein, caffeine and guarana.  Guarana is considered to be a stimulant and many  manufacturers claim that it increases mental alertness, stamina and physical endurance, and fights fatigue. A 20-ounce bottle of VitaminWater contains 125 calories; much of those come from added sugar.

A majority of the claims on the product are not supported by scientific studies.  Much of the satisfaction that you get will probably be due to the taste of these beverages, more than the feeling of being energized, focused and relaxed. Some are not even advisable for pregnant women.

Diet Waters: Special K2O Protein Water

K2O, another health beverage was launched by the Kellogg Company in September 2006.  It comes in an assortment of flavors, including strawberry-kiwi, lemon twist and tropical blend. It is a low-calorie alternative protein drink and comes in a 16-ounce bottle.  It contains 5 grams of protein, 10% DV of calcium and 50 calories.  It was re-launched in 2007 and introduced a new flavor, mixed berry.  This new product is fortified with 5 grams soluble fiber and 20% DV each of vitamins B3, B6, and B12.  It has maintained the 50 calories in the new product.

While you may be misled by the play with the brand name, K2O, this health beverage does not actually contain potassium oxide.  The combination of protein and fiber increases the feeling of being full but both are also readily available in your regular diet. You could easily get the same benefits simply by upping your intake of protein and fiber-rich foods.

Skinny Water

Skinny Water is packaged as a diet aid. The manufacturer claims that drinking a bottle 30 minutes before a meal helps curb your appetite and blocks the absorption of carbohydrates.  It contains artificial sweeteners and two active ingredients, CitriMax and ChromeMate.

There are no conclusive studies to back the claims of Skinny Water as an effective weight-reducing drink.  However, there are several independent studies made that suggest that the added extract of Garcinia cambogia can be used as an appetite suppressant.

Crystal Light Metabolism

Each pack of this product contains green tea and 50 mg of caffeine designed to mix with water in a 16.9 ounce bottle.  It promises to give you a short-term metabolic boost when taken three times daily. The manufacturer makes a disclaimer that it is not a weight-loss product.

Studies done on the metabolic and weight-loss effect of green have not been conclusive, but the other benefits of green tea are numerous. However if you want those benefits, drink green tea. The Crystal Light Metabolism product is sweetened with Aspartame, which is believed by many health experts, including the Editors at Alternative Health Journal, to be dangerous to your health!

Vitamin/Mineral-Enhanced Waters: Propel Fitness Water

Propel Fitness Water comes from the makers of Gatorade. The vitamin drink is lightly flavored, vitamin enhanced, and low in calories.  It comes in 13 flavors, and one variant, Propel with Calcium, is fortified with this bone-building mineral. 

The truth is you do not lose vitamins by sweating, so the product really cannot function as a sports drink. People may say that they tend to take more fluids because of the flavor and it helps them stay hydrated.  However, this is also the case for all beverages, vitamin-enriched or not.  

If you’re looking to “get healthy” by drinking vitamin-enhanced waters, you may want to reconsider. Remember, the safest and easiest way to get the vitamins and minerals you need is through your diet and via supplementation from trusted sources. You should know by now that the best thing you can do for your body is replace all of these kinds of drinks, including sugary sodas, with good old-fashioned water. . . and add a squeeze of lemon or splash of cranberry juice if you want to liven it up!

Get Strong! Stay Strong! (and buyer beware!)



By Andrea Wasylow PT, FAFS  

  The  billing  coordinator  at  the  small  hospital‐based  rehabilitation  clinic  where  work  is  

phenomenal.  In  addition  to  being  one  of  those  people  who  you  just  enjoy  spending  time  with,  

she  is  exceptionally  skilled  at  finding  those  small  discrepancies  that  could  potentially  delay,  or  

give  reason  for  denial,  of  payment  for  services.  Prior  to  joining  our  team,  she  worked  at  well  

meaning,  yet  very  “conventional,”  physical  therapy  practice.  Since  coming  to  work  with  us,  we  

have  had  many  conversations  discussing  the  principles,  strategies,  and  techniques  behind  

treatment, based on an Applied Functional Science approach.  


One  such  discussion  occurred  recently  when  she  asked,  “Can  you  help  me  understand  why  

‘balance  stability  training’  was  included  as  part  of  the  treatment  plan  for  this  patient  being  

seen  for  shoulder  diagnosis?”  The  discussion  that  followed  highlighted  some  of  the  

misconceptions  surrounding  balance  rehabilitation  and  training,  and  hopefully  helped  provide   

better understanding of balance as an integral part of all function.  


Our  coordinator  had  become  accustomed  to  seeing  static  testing  on  the  ground,  or  on  less  

stable  surface,  as  common  way  to  determine  whether  or  not  an  individual  had  “good  

balance.”  Unfortunately,  someone  who  may  do  well  standing  on  one  foot  with  their  eyes  closed  

for  predetermined  period  of  time  may  stumble  or  fall  when  turning  to  look  at  who  just  called  

his / her name while he / she was walking.  


Though  commonly  used,  these  traditional,  static  tests  provide  limited  information  when  the  

fundamental  truths  about  balance  are  understood.  Balance  is  dynamic  and  three‐dimensional.   

It  is  our  body’s  ability  to  integrate  the  information  from  all  of  our  body  systems  during   

functional task and  use that information to displace our center of  gravity. The system  must  then  

decelerate  that  motion  and  either  bring  the  body  back  or,  more  likely,  move  in  completely  

different  direction.  Three  of  the  main  systems  that  feed  the  body  information  are  the  vestibular  

system,  the  visual  system,  and  the  proprioceptive  system.  Though  there  is  minimal  amount  of  

information generated to those systems in a static position, it is motion that truly “turns on” and  

feeds  these  systems  the  information  required  for  function.  Balance  requires  the  ability  of  the  

neurological  system  to  successfully  receive  information,  process  that  information,  and  then  

convey  an  appropriate  motor  plan  for  task  completion  –  all  while  controlling  the  center  of  mass  

against  gravity.  Balance  requires  range  of  motion  and  strength.  If  body  segment  lacks  motion,  

then  not  only  do  accommodations  of  additional  motion  in  other  areas  need  to  be  made  to  

complete a task, but proper muscular loading and exploding at the restricted joint can not occur.   

Balance  can  be  impaired  if  the  surrounding  musculature  is  unable  to  control  movement  into  

that  motion,  even  when  full  passive  range  of  motion  is  available.  Most  importantly,  balance  

requirements are determined by the functional task the body is being asked to perform. In order  

to  insure  successful  task  completion,  the  individual  should  be  able  to  control  three‐dimensional  

motion  beyond  that  required  of  the  functional  task.  Balance  rehabilitation  and  training  

programs should reflect that goal.  

 The patient whose chart our billing coordinator was reviewing happened to be an avid gardener.  

She  loved  her  flowerbeds  and  spent  significant  amounts  of  time  on  her  hands  and  knees  

weeding.  Her  balance  deficits  showed  in  this  position  when  she  would  bear  weight  through  her  

involved  upper  extremity  and  reach  with  her  other  hand.  Frequently,  she  had  to  quickly  move 

the  reaching  hand  to  the  ground  in  order  to  avoid  face‐planting  into  her  flowers.  As  it  turns  out,  

she  had  thoracic  spine  and  scapulo‐thoracic  range  of  motion  restrictions,  as  well  as  an  inability  

to eccentrically control the motion that her involved shoulder needed in order to accomplish the  

reach  distances  required  by  the  other  arm  for  weeding.  Thankfully,  with  training,  this  individual  

was  back  doing  the  gardening  that  she  loved  without  difficulty.  Also,  “armed”  with  additional  

understanding  about  balance,  our  billing  coordinator  was  able  to  coerce  payment  for  services  


Get Strong! Stay Strong!




ScienceDaily (Dec. 2, 2008) — Older adults who exercise regularly show increased cerebral blood flow and a greater number of small blood vessels in the brain, according to findings presented today at the annual meeting of the Radiological Society of North America (RSNA).

The study, conducted at the University of North Carolina (UNC) – Chapel Hill, is the first to compare brain scans of older adults who exercise to brain scans of those who do not.

“Our results show that exercise may reduce age-related changes in brain vasculature and blood flow,” said presenter Feraz Rahman, M.S., currently a medical student at Jefferson Medical College in Philadelphia. “Other studies have shown that exercise prevents cognitive decline in the elderly. The blood vessel and flow differences may be one reason.”

The researchers recruited 12 healthy adults, age 60 to 76. Six of the adults had participated in aerobic exercise for three or more hours per week over the last 10 years, and six exercised less than one hour per week. All of the volunteers underwent MRI to determine cerebral blood flow and MR angiography to depict blood vessels in the brain.

Using a novel method of three-dimensional (3-D) computer reconstruction developed in their lab, the researchers were able to make 3-D models of the blood vessels and examine them for shape and size. They then compared the blood vessel characteristics and how they related to blood flow in both the active and inactive groups.

The results showed that the inactive group exhibited fewer small blood vessels in the brain, along with more unpredictable blood flow through the brain.

“The active adults had more small blood vessels and improved cerebral blood flow,” said the study’s senior author, J. Keith Smith, M.D., Ph.D., associate professor of radiology at UNC School of Medicine. “These findings further point out the importance of regular exercise to healthy aging.”

The study was funded by the UNC Biomedical Research Imaging Center and by a grant from the National Institutes of Health.

Co-authors are Elizabeth Bullitt, M.D., Laurence, Katz, M.D., and Bonita Marks, Ph.D.

Get Strong! Stay Strong!



By Phil Stevens

Something that came up in conversation today with Charles, myself, and a client…simple dietary basics. Meaning, just fundamental habits. It is easy to forget that a large part, or the majority, of the population simply doesn’t know, register, or use, simple solid habits. Its easy to lose sight of this when you’re around, and dealing with people that have been in the game a long time. Even then many of us lose sight of things and try and make diet and training more complicated then it has to be. Honestly. In a world obsessed with speed and results. Wanting them from little to no work. Its amazing we have both lost a grasp of simple basics and also developed a society that sweats the smallest of minutia and detail that is meaningless and un-needed for the VAST majority. If everyone were to stick to a few very simple rules then honestly 99% of people lives, and for 99% of the goals they have, there is NO need for such stress, confusion, and time wasted on small details. Unless your looking to get to the VERY extremes of body composition and or strength and performance, there is NO need to complicate things further then they have to be. Even when reaching for the extremes you MUST have a firm and comfortable foundation in the basics and those are still where you spend 95% of your time. So what are the basics of nutrition?? And why are they so elusive to the whole? Do a Google for search for diet basics and your inundated with 893,000 hits most of which are loaded with the next magic pill or potion. Hoodia Gordonii – The latest and greatest weight loss supplement? Whittle that down and you find several thousand that actually take the time to give some pertinent information on dietary habits, yet still loaded with minutia that many people don’t need, want, will stick to, or it is simply outdated, or blatantly ignorant claims. For efficient weight loss you must comply to the ten fold principles of balancing your macros in a very scientific pattern, along with proper micronutrient intake and……. With further investigation you then begin to uncover some solid plans and habits that continually pop up time and time again. We begin to get to some nice solid foundations. Broad habits that can be built upon. Yet some are still a bit to broad, or incomplete in my opinion and can be even further filtered to core habits of dietary intake.

Eat more fruits, vegetables and whole grains. Reduce intake of saturated fat, trans fat and cholesterol. Limit sweets and salt. Drink alcoholic beverages in moderation, if at all. Control portion sizes and the total number of calories you consume.

With that I’d like to give is 3 very simple suggestions for dietary habits that again EVERYONE should base their intake on. Habits to reach ANY goal. Core simple principles that simplify things. You can make it to a very high level without getting wrapped up in the minutia at all. Without stressing over the exact macro levels, weighing food, or even counting calories. Only after making marked progress and making core simple principles habit, and building a solid and indestructible nutritional base that you can seamlessly and stresslessly live should you even worry about getting more complicated. I don’t care what anyone claims, solid dietary habits that will produce VERY legitimate, impressive and advanced physique and performance results are not rocket science its only the past fee decades that it has been popular thought.

#1 Eat Real Food.   Above all simply base intake on real food, things that you can find in nature. Foods that grow, walk, swim, fly, or come from things that fly. Beef, fruits, eggs, veggies, milk, beans, poultry, fish, nuts, seeds, whole grains, spices, oils. Basically eat things that you could go outside in nature and find. Base your nutrition on those things, they should be the foundation to each and every meal. Your staples. The day there is a Twinkie tree, blowing pastures of spaghetti, or you can hunt a wild flock of Tofurkey, and drink from flowing streams of Pepsi is the day these should be the staples of your diet. (While on that topic why do vegetarians always process and craft their foods to taste and look like meat? They are vegetarians, accept it and eat the vegetables how they look? If not eat the damn cow instead of making some weird vegetable voodoo doll) I guarantee you will have to try DAMN hard to get fat if you simply changed to real whole foods. Foods that have not been ran through the wringer, stripped and then refortified with Junk. Foods that are hard to digest and loaded with macro and micro nutrients. These foods will have your metabolism burning like a nuclear reactor, give you energy and the building blocks of a healthy life. Again this is a BASE principle. A part of your foundation. You then adjust to your goals. Someone looking to lose weight would stick to this simple habit 90% + of all the food eaten. Someone Looking to put on, or hold a Large amount of body mass, or an athlete with a high energy expenditure will adjust to a greater % of simple foods that are easily digested and pack a caloric punch. But they still have real food as a base

#2 Eat Protein with every meal.   Plain and simple every meal should contain a complete protein source. Anytime you put something in your pie hole there should be protein to go along with it. I don’t care how much or how little your getting. If you eat it at every meal, every snack in some form you will go a long way in the right direction to having enough or even a little excess without having to stress over the macros. As well we all know protein has several very desirable properties that we can tap into by having consistent intake of it. It has a High TEF, meaning simply digesting it is hard costly and makes your burn more fuel to consume it. Numerous amino acids ( the building blocks of protein) are vital to a simply healthy life. We MUST get them through ingestion as we cannot create them (much like EFA’s). Amino rich blood is muscle sparring, or has a high potential to be the building blocks for anabolism. Meaning we WANT them in abundance no mater the goal be losing fat of gaining mass, they have great benefit. If it was my choice each meal would be of a complete protein, meaning things that walk, swim, fly, crawl, make noise and move under their own power, or things that come from them like eggs and milk. That however would complicate things. So by all means be a vegan or base your protein intake on soy, bean rice what have you, that leaves more of the good stuff for people like me. Just get your protein in.

#3 Eat as MUCH as you can to make progress to your goals.   One of the most common mistakes I see is also one of the most problematic as far as health and reaching one goals and staying there. Making healthy continual major progress for the long term. It is people eating like birds or starving themselves. Even when on so called mass gaining phases men eating like a 12 year old girl from Ethiopia. Eat as MUCH as you can to make progress to your goals be it losing, gaining or maintaining weight. Most often people decide to drop weight and go on a “diet.” What do they do? Starve and deprive themselves. They go from pig to chicken in one swoop. This massive dropping of calories give and instant reaction to scale weight but the positive benefits are short lived. Soon they begin losing energy, catabolizing expensive muscle mass that the body feels is a detriment to its survival and storing life’s fuel, body fat. The metabolism further drops, the very life processes being to slow, and a never ending cycle of having to eat less to get the same results begins. Same can be said for many people trying to gain muscle. I see it time and time again. A person wants to Get HYYYUGE!! And strong and they want it NOW. but they don’t want any body fat so they train like a demon and add a few hundred calories to their diet. They make little to no progress. 5 years later these are the same people you run into still sporting there extra small shirt touting how they made 4 lbs of 100% lean gains. Leaving out the fact it took them the whole of 5 years to do it. Eat as MUCH as you can to make progress. Only drop your calories as low as you need to see body comp change in the right direction when looking to shed fat. By keeping intake UP you will preserve as much strength as possible and as much lean mass as possible. Your health will stay up, your metabolism wont crash, you will have greater energy for training and you will assure as much of your loss as possible will be fat. For gaining, bite the damn bullet shovel some food in and train HARD. The extra intake will speed recovery and growth. Any fat gain will be negligible and easy to take off later. The amount of mass your able to gain in even months will eclipse what you would have in years trying to do it 100% clean.

There you have it. Its not an exhaustive list, its not complicated but honestly from my experience, and experience with those I’ve worked with and trained around I firmly believe it shouldn’t be. That these simple core habits will allow people to stop over thinking things, and reach a very high level goal set in a short amount of time. Half of which would be do to just simple time and stress saved from not sweating the minutia. Please by all means chime in. Get some good dialog going on. What do you feel are the basics? How simple can we get it? Must we honestly go into macros, and micro processing of daily diet on a year or life long basis to make success in your opinion? I’m all for trying new things and toying with the vast sea that is nutrition, but I’m not sold on it being a must or need for even the vast majority.

Get Strong! Stay Strong! (and Be Healthy)


You’re eating a balanced diet. You’re exercising daily. You’re staying away from junk food. But the numbers on your scale still refuse to budge. So why aren’t you losing weight when you’re doing all the “right” things? Keep reading to find out why you’re not shedding those pesky pounds . . . and what you can do to change that!  

1. You’re Not Exercising Portion Control
One major reason why people don’t lose weight is because they serve themselves excessive portion sizes. For example, the recommended USDA portion size for meat is four ounces, or about the size of a deck of cards. Compare this size to the average size of a filet at a steakhouse, which is at least twice that size, and you can see why America is suffering from an obesity epidemic. Beware of hefty portions both when eating out and when eating at home.

2. You Skip the Most Important Meal of the Day: Breakfast
If you’re not losing weight, you should ask yourself if you are eating a nutritional breakfast. Breakfast is still regarded as the most important meal because it sets the tone for how you distribute your calories for the rest of the day. For instance, eating a breakfast of whole-wheat toast, eggs, and fruit will leave you feeling satisfied for a longer stretch of time. You will be less prone to snack and binge on unhealthy foods the rest of the day.

3. You Eat Only One Meal
Many dieters also make the mistake of fasting during the day and eating one large meal at dinnertime. While you may think you’d eat fewer calories by taking this approach, by the time evening arrives you are so hungry that you end up overeating. In fact you likely end up eating more fat and calories than you normally would if you had eaten three healthy meals and two nutritious snacks that day. Additionally, these large meals are often extremely heavy and caloric, and a bad choice so close to your bedtime. 

4. You Don’t Pay Attention to What You’re Eating
People also fail to lose weight due to “calorie creep.” A common example of this is when people eat while they cook. Even taking small bites of foods can deposit hundreds of calories into your body. This amount is staggering when you consider that the average person’s recommended calorie intake is 2,000 calories per day. To combat “calorie creep,” you should pay attention to each morsel of food you put into your mouth. Do not distractedly eat small bites of food and expect that it won’t count as calories. Try keeping a food diary and making sure that you record every single piece of food or sip of drink you take. You might be surprised at the excessive amount of calories you take in. 

5. You Are Eating the Wrong Foods
Another dietary reason why you’re not losing weight may have to do with your distorted ideas of a food’s nutritional value. Many people believe yogurt is good for you because it is a source of protein and calcium. While this is true, if you are eating full-fat yogurt instead of low-fat yogurt with healthy probiotics, you are doing yourself more harm than good.

You may also be getting extra fat through your cooking oil. If you’re using more than one tablespoon of oil or butter for cooking, you are adding many harmful saturated fats to your diet. Moreover, while olive oil is a healthy cooking-oil option, take care not to add more than a tablespoon because this oil is still heavy in fats. 

6. You Are Drinking Your Calories
Some dieters pay meticulous attention to what they are eating, but forget that calories come in liquid form as well! Whether its juice or wine or a sports drink, those calories also count towards your daily amount. Think diet soda is the answer? Think again. Recent research suggests that even diet soda may spur you to crave sugary, calorie-laden foods. The best option, of course, is water. If you can’t stomach plain water, try adding a lemon or lime slice to make it more tolerable.

7. You Are Not Exercising Effectively
Lastly, you should examine your exercise routine. Are you using proper form when you do sit-ups and lunges? That is, are you honestly using only the muscles you’re supposed to be targeting? When doing exercise, proper form will get you the results you want and greatly further your weight loss. Also, you need to make sure that you’re getting your heart rate up when doing cardiovascular exercise. If you walk every day, but only do so at a snail’s pace, you’re not doing much to aid your weight-loss efforts. 

Don’t despair! By taking a closer look at your approach to losing weight, you may just uncover some vital mistakes such as those above. Fix those mistakes immediately, and you’ll see results in no time.

Get Strong! Stay Strong!


100_0302   100_0301    100_0298_1

100_0293   100_0291  100_0289

100_0188_1    100_0262  100_0280

100_02861   100_0287  100_0288


UFC Diego Sanchez                                                                                                        100_0225       100_0228

100_0239     100_0284    100_0275

100_0260    100_0272  100_0269 

100_0246  100_0261   100_0248

100_02501  100_0267    100_0265

100_0229      100_0273  100_0263


  100_0195  100_01851       100_0200

100_0221     100_0224   100_0202

100_0209   100_0212     100_0199

100_0220  100_0187   100_0192 

100_0184     100_0201   100_0196