The Power of Flexibility

The internet is buzzing with what fitness experts are calling "The World's Best Stretch" or WBS. No, It's not like IBS. In fact, doing the WBS everyday is a great way to quickly slip in some flexibility training, or finish a longer workout routine. 

Maintaining flexibility, both physically, and emotionally, is essential for accessing your body's full spectrum of movement. It allows you to move freely, without getting stuck or sidelined by pain. I could do a whole other article on emotonal flexibility and how that helps with your relationships, work, and physical well being. So stay tuned for that one.

For now, check out this single (but not too easy) stretch that will boost your mobility and flexibility.

Okay, now that you have something tangible to work on, let's cover some reasons you should be stretching daily to increase your flexibility.

Stretching improves flexibility, keeping your muscles loose and limber. It helps with those every day tasks like tying your shoelaces, reaching for something from a cupboard and lifting objects. It gives you more range of motion, keeps tendons and ligaments lubricated, which gives you more agility, movement, and better balance.

Your circulation will improve, providing fresh, oxygenated blood to the joints and muscles. This yields a quicker healing time due to all the nutrients that blood provides.

Stretching can also act as a pain relief. If you are suffering from lower back pain, stretching the quadriceps and hamstrings as well as the hip and pelvis muscles can contribute to relief. It can also ease headache pain by improving oxygen flow to the head.

Stretching is relaxing too. It acts as an antidote to stress, easing and loosening tight muscles. And it has been proven that stretching provides mental calmness and clarity. Some people even use relaxation stretching to help cope with issues such as anxiety and depression.

Stretching can improve poor posture. For me, this is huge because I sit at a desk a lot. I’m always catching myself not sitting up straight, and have to be mindful. Tight muscles lead to bad posture, but stretching those muscles can improve the alignment in your back. To target alignment and posture in particular, important areas to stretch that yield benefits are the chest, shoulders and lower back.

If you need some ideas on activities that promote flexibility and incorporate great stretching techniques, here are a few I recommend:

Yoga

Yoga is a physical, mental, and spiritual practices or discipline that aims to transform body and mind through breath, stretching, and meditation. It's ultimate goal is the unification, and ultimate mastery of, the body and mind. Here's a little video treat that , at nothing else, makes me want to stretch on a Hawaiian beach:




Aikido

Aikido is a Japanese martial art performed by blending with the motion of the attacker and redirecting the force of the attack rather than opposing it head-on. Regular practice develops core strength, speed, timing, and flexibility. If you get really good at it, you can maybe pull this off some moves like this Aikido Master:

Pilates

Pilates is a physical fitness system developed in the early 20th century by German-born Joseph Pilates. It puts emphasis on alignment, breathing, and developing a strong core, and improving coordination and balance. When practiced with consistency, Pilates improves flexibility, builds strength, develops control and endurance in the whole human body. If this video doesn't sell you on how awesome it is, nothing will.




I hope you have found a new appreciation for flexibility, and are inspired to seek out ways to improve yours.

Thank you for taking your precious time to read my blog.

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

Affiliate link disclosure: I use affiliate links on my Blog. This means that in some cases when I link to an online retailer I get a commission for referred sales. Meaning, if you click one of these affiliate links and make a purchase the retailer gives me a cut of it. For what it’s worth, I never write articles and insert affiliate links for the sole reason of earning a commission.

Staying fit after 60

Physical activity is an essential component of a healthy lifestyle. In combination with healthy eating, it can help prevent a range of chronic diseases, including heart disease, cancer, and stroke, which are the three leading causes of death. Physical activity helps control weight, builds lean muscle, reduces fat, promotes strong bone, muscle and joint development, and decreases the risk of obesity.

If you’re 60 or older, you might have a notion that the transition from middle age into “senior citizen” status means slowing down. While it's true that physical decline associated with aging is not simply the result of getting older. However, in many respects, it’s a product of becoming less active as we age. Simply put, it’s not aging that forces us to take it easy, it’s taking it too easy that makes aging more debilitating than it needs to be.

Slacking off on healthy habits (like regular exercise and good nutrition) is the primary factor in age-related problems like excessive muscle loss, deteriorating bone density, declines in strength and aerobic fitness, and increased difficulties with balance and flexibility. Surveys show that only 32 percent of adults 65 and older follow a regular exercise plan, and for those aged 45-64, the number is even lower: 30 percent.

Cut your risk of disease

From diabetes to heart disease, many chronic (ongoing) health problems are improved by even moderate amounts of physical activity. For people who have these conditions, a lack of exercise is a bigger risk than an exercise-related injury.

How much exercise should you do?

You don't have to be a marathoner, weightlifter, or turbo kick-boxer to reap the benefits of staying active and fit. Golf, tennis, swimming, and dancing are great daily exercise. What if you don't like to run, jump, or swim? Try walking.

For most people, walking is one of the easiest activities to do. Whatever your age, experts recommend at least 30 minutes of physical activity every day, but you don't have to do all 30 minutes at once. Try walking for 15 minutes twice each day or for 10 minutes 3 times each day. If you can do more, that's fantastic. If you can't, It's not too late to start.

Many people who started being physically active later in life recommend finding an exercising partner. Some suggest starting or joining a walking group with friends or neighbors. Like animals? How about adopting a dog that needs to be walked.

If walking isn't your idea of a good time, try gardening or dancing. You might even consider joining your local gym. A personal trainer will be able to design a workout routine specifically for you, helping you to remain active and accountable, and you’ll probably end up making new friends. Gyms also allow you to take part in many different types of exercises, so if walking isn’t your forte, you can swim, bike, or take a yoga class.Whatever you choose, it's important that you enjoy it. Staying active shouldn't be a chore. Daily fitness should be both enjoyable and good for you. Regular physical activity is also good for your brain. Studies have shown that people who do simple exercises (for example, walking briskly) on a regular basis are better able to make decisions than people who aren't physically active.

You are what you eat
It's important to eat a well balanced diet. If you're over 60, it's especially important to eat five or more more servings of healthy vegetables and fruits. Try to choose lean meat, get plenty of fiber, and avoid processed convenience snacks and ready-made meals. I am a firm believer in the 80/20 rule. As far as health and fitness goes, only 20% of your health is related to exercise. The other 80% is directly related to what you eat. Many people unwittingly sabotaged their daily fitness routine by choosing foods that don't support a healthy lifestyle.

Some points to Remember:

• Exercise for at least 30 minutes on a regular basis
• Start slowly and increase activity gradually
• Wear comfortable clothes, shoes
• Follow healthy diet habits to support your daily activity
• Consult your physician before starting any diet or fitness routine

Being healthy doesn't need to be a chore. In fact, it be as simple as adding 30 minutes of exercise in your routine, choosing healthy foods over convenient ones, and keeping a positive attitude and an open mind.

Along with daily fitness, eat well, get outdoors, and, spend time with the people you care about.

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

Affiliate link disclosure: I use affiliate links on my Blog. This means that in some cases when I link to an online retailer I get a commission for referred sales. Meaning, if you click one of these affiliate links and make a purchase the retailer gives me a cut of it. For what it’s worth, I never write articles and insert affiliate links for the sole reason of earning a commission.

Seven Day Juice Fast

I just finished a seven day juice fast. And I feel fantastic. As the Summer came to a close, I was feeling a little sluggish from all the weekend barbecues, pizza's and overall dietary slacking that I fell into. Sound familiar? Let's face it, most of us indulge in our favorite not-so healthy foods during the summertime. Well, I put on a few extra pounds during the Summer, so I decided to go on a week long juice cleanse. I followed Joe Cross' Reboot. 

A juice cleanse? Are you serious? Why?

Yes. I went on a juice cleanse. 

You see, the average American gets only 5% of their overall calorie intake from fresh fruits and vegetables. When you consume only vegetable and fruit juices, your system is flooded with an abundance of vitamins, minerals and phytonutrients that help your body shed excess fat, stay strong and fight disease. You bump up the percentage of fruits and veggies to a maximum 100%. So I spent 7 days of drinking only fruit and vegetable juice, coconut water, herbal tea, and water. 

What is a Reboot? 

It's a period of time where you commit to drinking and only fruit and vegetables, herbal teas, and water in order to regain or sustain your vitality, lose weight and kick-start healthy habits that recharge your body and get your diet back in alignment for optimal wellness.

It's a great way to power up your system using plant-based energy to help you lose weight, increase your energy levels and think more clearly. When you consume only juice, your system is flooded with an abundance of vitamins, minerals and phytonutrients that help your body stay strong and fight disease. 

Who's Joe Cross? 

Well, If you've seen the documentary Fat, Sick, and Nearly Dead, you'll know Joe as the man who went on a 60 day juice fast in an effort to reverse his chronic illness. If you haven't seen the movie, Joe drove across America, sharing his message of health and wellness to anybody who would listen. I highly recommend you see it. If nothing else, it will leave you inspired to make a change for better health. Even a small change can have big results. 

Does it work? 

In a word, yes. I dropped 6 pounds in seven days . I went from 160 pounds down to 154 pounds. But to be honest, I did it more for my health, not so much for losing weight. Dropping pounds is more of a side-effect. 

The amount of weight loss will vary, depending on how much weight you have to lose. Those with a lot can lose much more than the average, while those with little to lose might find they drop less. I only have 10 pounds to lose, so my transformation was less dramatic than someone who has 50 or more pounds to lose. After a week, I decided to keep up with juicing just two of my meals and I am still dropping. My goal is to drop back down to 150 pounds.

Your weight loss will probably be a combination of fat, muscle, and water, but staying active and drinking enough juice and water will help to preserve muscle mass and promote comparatively more fat loss.

So just how bad is it?

The first two days were a little rough (just being honest). I was tired, sluggish and had a  headache. 

Did I mention I went off coffee and alcohol during the fast? Yep, I did. Caffeine and alcohol are substances that are metabolized by our liver. This means that the liver must perform extra work to safely package and remove their toxic compounds from our bodies. Drinking caffeine and alcohol will therefore give your body additional work to do and could potentially limit the overall effectiveness of the Reboot.

I did drink Coconut water once a day. Coconut water can be a great natural option as a quick electrolyte replenishing drink as it contains high amounts of potassium and moderate amounts of magnesium, sodium, calcium, chloride and phosphate.

WARNING!

You will goto the bathroom a lot. I'm just saying. So be prepared to do some internal house cleaning.

By day four I was feeling better. More energy. Clearer thinking. 

I'll post more about juice fasting, and it's health benefits. For now, let me leave you with something to chew on. Well, actually, you will drink it. Below is my favorite juice recipe:

Joe's Mean Green
Juice 6 leaves of kale, 1 cucumber, 4 stalks of celery, 3 apples cut in half, a small piece of ginger and 1/2 lemon. The tasty cocktail will double most people’s daily intake of healthy veggies

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

Affiliate link disclosure: I use affiliate links on my Blog. This means that in some cases when I link to an online retailer I get a commission for referred sales. Meaning, if you click one of these affiliate links and make a purchase the retailer gives me a cut of it. For what it’s worth, I never write articles and insert affiliate links for the sole reason of earning a commission.

Red Wine

Red wine, in moderation, has long been thought of as heart healthy. The alcohol and antioxidants may help prevent heart disease by increasing levels of high-density lipoprotein (HDL) cholesterol (the "good" cholesterol) and protecting against artery damage. 

A soon to be published study in the journal “Cancer Cell International,” also suggests that red wine slows the spread of lung cancer. Co-author Evangelia Litsa Tsiani and her team examined the effects of red and white wine on six culture plates, each containing millions of human lung cancer cells. Tsiani said that the plates treated with wine demonstrated “60 percent inhibition” of the cells. Wine dramatically reduced cancer cell growth. The effect was much more pronounced with red wine than white. To ensure the results were not a fluke, the experiment was duplicated four times.

So here are a few more reasons to choose red wine if you like to sip the grape:

Studies suggest that a compound in red wine called resveratrol may function as an antioxidant, lowering cholesterol levels and staving off blockage in heart vessels. The result: a lower risk of developing diabetes and heart disease.

Red Wine may reduce men’s risk of developing prostate cancer. According to research published in “Harvard Men’s Health Watch” men who drank an average of four to seven glasses of red wine a week were half as likely to be diagnosed with prostate cancer as those who didn’t drink the at all.

A 2006 Harvard study found that mice on a high-calorie diet lived longer when they consumed resveratrol. The findings provide definitive proof of its anti-aging properties.

While the news about red wine might sound great if you enjoy a glass of red wine with your evening meal, doctors warn that Alcohol in excess can have many harmful effects on your body.

So if you do enjoy an occasional Pinot Noir or Cabernet, raise a glass of red and drink to your health.

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

Affiliate link disclosure: I use affiliate links on my Blog. This means that in some cases when I link to an online retailer I get a commission for referred sales. Meaning, if you click one of these affiliate links and make a purchase the retailer gives me a cut of it. For what it’s worth, I never write articles and insert affiliate links for the sole reason of earning a commission.

Gym Etiquette

Save the flexing for the beach!

Today's post is not what I had originally planned. I was going to write another "Sunday Sleuth" article but something I saw at the gym really got me mad. Some jerk or jerkette left their chewed gum in the drinking fountain. Come on, people. Really? What is this, Junior High? Are you that childish, lazy and self absorbed that you really don't care how gross and inconsiderate that is? Apparently so. Which is why I feel the need to post a reminder on gym etiquette. I guess this post should really be titled... "this week's rant."

Sure, there will always be people who don’t seem to follow the written or unwritten rules when it comes to life. They're special. The rules we follow don't apply to them. Weather it's cutting you off in traffic, cheating in school, or exercising in a public place such as a gym or health and fitness center, some people have such a high opinion of themselves that they think common rules do not include them. If this is you, I have some sobering news. Nobody died and made you special. Repeat. Nobody. So in case you need a reminder, or you seriously don't understand basic public behavior when working out at the gym, here are a few rules to follow. Your fellow gym members will thank you.

Put your weights away

Rack your weights or plates when you’re done with them. I don't like being the one who has to unload your weights off the bench press because you don’t have the decency to put them away yourself. In fact, that really pisses me off. Again, you're not special. Just selfish. So put your weights back where they belong.

Don't talk on your cell phone

Unless you are dialing 911 or handling a personal emergency, stay off the phone. Yacking with your BFF or planning this weekends BBQ with your buddies can be done elsewhere. Like in the the parking lot. Other people working out don't need to know the details of your personal life. You are not that special or interesting. Better yet, leave your phone in the locker. You’re not that important that you can’t take a break from your phone for long enough to train. Get over yourself, and leave the phone in your gym bag.

Wipe up your sweat

Clean up your sweat after using a machine or piece of equipment. Leaving your sweat for someone else to deal with is gross and inconsiderate. Bring a towel and wipe off the bench. No one needs to be play slip ‘n’ slide on the bench that you’ve just finished using. You know what to do. So just do it.

Don't lounge around on equipment

You've seen these people. They sit and lounge around on weight machines and take inordinately long ‘rests’ between sets and seem oblivious to the fact that people are waiting. I go to the gym to work out, so if you just want to talk go stand somewhere off to the side. Don’t sit on the equipment like you own it. It's not your Squat Rack. Finish your sets and move on. Then there's the people who show up at peak hour times to strut around, try to pick up girls, or show displays of dominance. You’re there to work out, not stroke your ego. Get in, get your lifting done, and get out. This goes double for women. It's a gym, not a fashion runway. People go there to work out. It's not mating season. Go to a bar if all you want to do is talk and flirt with guys. Either work out or leave. Pick one.

Wear appropriate attire

A little modesty goes a long way. Ladies, save the makeup and skin tights for a night out on the town. If you are there to strut your stuff in a meat market, go clubbing and get out of the way of people who are at the gym to work out. Oh, and save the perfume for someone you know who likes it. Chances are, we don't. And guys, put on a real shirt and step away from the mirror. Seriously, your ripped muscle shirt and gym dork pants make you look like a bafoon-ish cartoon character. And yes, people are laughing behind your back.

Stop Grunting

Need I say more?

Don’t use multiple pieces of equipment

Taking up multiple pieces of equipment during peak times, or while others are waiting to use them, is a serious jerk move. If the gym is totally quiet, it’s not a big deal, but come on, you know when you’re being selfish, and you know when others are waiting for the equipment! You know who you are. Stop doing it.

Don't block the weight rack

Another thing I hate is the idiots working out right in front of the dumbbell rack effectively blocking the dumbbells and not allowing people to walk by with weights as they are going to their benches. Step away from the mirror, Meathead.

Keep your music to yourself

Just because you like to rock out when lifting doesn't mean that everyone else does. People who blast the volume in their iPod or music players and might as well just buy a boombox. As a general rule, if you hold out the earphone at arms length and can hear it, you need to turn it down. Better yet, use ear buds. People who want music should be able to listen to their own chosen songs on their own headphones without blowing out an eardrum.Don't go to the gym if you are sick

Again, this one is basic. Stay home if you have a cold or flu.

Don't be a show off

No one cares how much you’re lifting, especially when you’re technique is terrible. It's better to lift lighter weights properly than throwing up heavy weights for show. No body cares that you used to bench 400 lbs in High School. You're an adult now. Act like one.

You're not my Coach

If I want advice, I will pay a trainer. So don’t offer unsolicited advice, and definitely don’t coach anyone who doesn’t ask for it first. You've seen these guys. Every gym has it’s own Mr Know-it-all, you know, the guy who tells everyone how it should be done. Often these guys aren’t even in the best of shape themselves, but man do they love to tell you what you should be doing. If this sounds like you then just stop. Save the advice, especially if it’s only to stroke your own ego.

Control Your Weights

If you finish your set and your dumbbells roll a foot away after you dropped them, you’re a jackass. It’s dangerous. It might bounce into someone’s ankle. Lighten the weight or learn to control them better.

Don’t make fun of people

Most people are in the gym to get fit, slim down, or improve a part of their body that they’re already self-conscious about. Most people who go to the gym are not bodybuilders. Everyone should feel like they belong there. Not just the people in shape. They don’t need you making it worse by judging, commenting, or snickering. In fact, I have more respect for the overweight person giving it their all, than the creatine gulping muscle head that is there just to show off. Keep your opinions to yourself.

One Last Thing...

Throw your chewed bubble gum in the trash! 

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

Affiliate link disclosure: I use affiliate links on my Blog. This means that in some cases when I link to an online retailer I get a commission for referred sales. Meaning, if you click one of these affiliate links and make a purchase the retailer gives me a cut of it. For what it’s worth, I never write articles and insert affiliate links for the sole reason of earning a commission.

Brad Pitt's Fight Club Workout

In 1999 I saw the movie Fight Club. It blew my mind. God, has it It been 15 years?

Okay, so if you haven't seen Fight Club, you are probably living under a rock and not reading this post. Seriously. It's a must see classic. The movie is focused around Edward Norton’s character ‘the narrator’ or ‘Jack’ going through continual life crisis situations, on a quest to liberate himself of all ego attachments with the help of a cunning guide, Brad Pitt, as Tyler Durden.

For the rest of you who have seen the movie, who can forget Tyler Durden? Witty, fearless, and a unique fashion style all his own. Just plain cool. What a memorable character. His confident, "let go" attitude and willingness to be authentic, even dangerous, is what many people love most about him. In Tyler we trust, right?

Oh, there's also the killer abs. At 6% body fat, Tyler Durden was the definition of lean and mean. I was impressed by how Brad Pitt was in outstanding shape, while still being able to look hip and stylish in his regular clothes. After Fight Club was released, many people sought a workout that would produce similar results. Yes, it's been 15 years, but this movie has made such a large impact in the fitness industry and people still talk about Brad's physique in the movie.

So today we're going to take a look at how Brad Pitt got is shape for Fight Club. 

“I’m breaking my attachment to physical power and possessions, because 

only through destroying myself can I discover the greater power of my spirit.” 

“The first rule of Fight Club is: you do not talk about Fight Club. The second rule of Fight Club is: you do NOT talk about Fight Club. Third rule of Fight Club: someone yells stop, goes limp, taps out, the fight is over. Fourth rule: only two guys to a fight. Fifth rule: one fight at a time, fellas. Sixth rule: no shirts, no shoes. Seventh rule: fights will go on as long as they have to. And the eighth and final rule: if this is your first night at Fight Club, you have to fight” 

Brad Pitt’s Fight Club workout centered on training a different muscle group each day. He focused on one muscle group a day, and just “killed it.” He would allow the muscle group to rest for the remainder of the week. Brad Pitt was able to showcase so much lean muscle because he is an ectomorph. Ectomorphs, or “hard-gainers” are those people who find it hard to gain muscle or fat. No matter how much they eat or train, they can’t seem to gain weight.

Pitt utilized this to his genetic advantage of being an ectomorph by going for a look that showed off his lean muscle-Tyler Durden look. This was achieved by doing high reps and eating a lot of protein. So being on the thinner side, and doing high reps, he got ripped. If you are NOT an ectomorph, it will be hard to chisel your way down to 6 percent body fat. You may have to do more cardio to melt away the fat.

Most ectomorphs find success in low-rep, high intensity workout routines. This was the opposite of what Brad Pitt did in his workout. Still, he allowed for optimal rest. This is also important for ectomorphs to do. Because it is so hard for them to gain muscle, 2-3 days of rest, if not a week is best when trying to gain muscle. Brad Pitt would often use a Nautilus machine instead of doing free weights. This is because the machines tend to build max resistance where your muscles are strongest.

Pitt used a semi-bodybuilding type workout to promote growth, annihilating one group per day with numerous sets. This is very beneficial for adding muscle mass, as muscles grow during rest periods and not during the actual time in the gym. 

Finally, at the end of the week, he finished off with a good cardio workout. This put his body in fat-burning mode, which served to shed any extra padding that covered his muscles, giving him that chiseled look.

Personally, I don't follow this "blast your muscles" routine, but for the sake of those out there who want to go hard core, and want to give it a go, I thought I'd share what I learned about Brad Pitt's routine. So take into consideration you metabolism, diet, fitness level, and time restraints before tearing up this workout. If you are looking for lean and mean, you might want to go with Rusty Moore's Visual Impact Program. It's the one I am currently following to go for the lean, "Holywood" look.

Fight Club Workout Routine

The Brad Pitt workout comes from his interviews with Men’s Heath UK. Here is the exact workout:

Directions: Do 3 sets of each exercise, 15 reps each time. Make sure to rest for 60 seconds between each set. Find a weight that allows you to complete at least 15 reps. Make sure that you use good form, and are fatigued at the 15th rep. If you find 15 reps easy, make sure to go up in weight next set.

Monday Routine = Chest Day
The Brad Pitt Fight Club workout starts with chest on Monday, then rests that muscle group for the rest of the week. The chest routine utilizes pushups as a good warm up. Bench Press and Incline Press are the core of the workout, with cable flys to extend range of motion and flexibility. 

25 Pushups 
3 sets of each, 15 reps:
Bench Press
Incline Chest Press
Machine or Cable Flys


Tuesday Routine = Back Day

3 sets of 5 each, 15 reps:
Pull Ups
Seated Row
Lat Pulldowns
T-Bar rows

Go for 5 Pull Ups per set, since they are just a warm up. (Use a resistance machine, or have a partner hold your legs if you need to cheat a bit)

Wednesday Routine = Shoulders Day

Ectomorphs generally have small shoulders and Brad Pitt had to work hard to add bulk to his shoulders. One of the main reasons why Brad Pitt’s body looks so ripped, is because his shoulders are so big. The trick is that the bigger you get your shoulders, the smaller your torso will look in comparison.

3 sets of each, 15 reps:
Military Shoulder Press
Arnold Press
Lateral Dumbbell Raises
Front Dumbbell Raises

The Brad Pitt Fight Club Workout used the Arnold version of the military press. This is where you start with your palms facing inward and toward your body, and end with your palms outward and facing out in front of you. This is great because it works the front, rear, and lateral deltoids as you swing the weights through the movement.

Thursday Routine = Biceps/Triceps

3 sets of each, 15 reps:
Nautilus curl machine
EZ cable curls
Hammer curls
Tricep pushdowns

Friday = Cardio

Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate


Saturday/Sunday = Rest


If you want to achieve this look, you really need to be at a low body fat percentage. Pitt was somewhere near 6% – pretty impressive considering your average “fit” guy is around 12% (women probably around 25%). Dialing in your diet with lots of protein, low carb and low fat will be tour best eating plan. Getting in the single digit fat percentage is when you are really going to start seeing the type of ripped definition that will give you the Tyler Durden look.

“I say let me never be complete, I say may I never be content, I say deliver me from 

Swedish furniture, I say deliver me from clever arts, I say deliver me from 

clear skin and perfect teeth, I say you have to give up! I say evolve, and 

let the chips fall where they may!” 

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

Affiliate link disclosure: I use affiliate links on my Blog. This means that in some cases when I link to an online retailer I get a commission for referred sales. Meaning, if you click one of these affiliate links and make a purchase the retailer gives me a cut of it. For what it’s worth, I never write articles and insert affiliate links for the sole reason of earning a commission.

The Sunday Sleuth - Investigating BioTrust Protein Powder

In this edition of Sunday Sleuth, we're going to investigate BioTrust Protein Powder to see if really is a premier health and fitness product. We'll take a closer look at all the clues to discover weather it has legitimate health benefits, is guilty of false claims, and we'll see how it stacks up to the competition.

What are we waiting for? The game is afoot...

The first thing that I noticed when examining BioTrust is that they offer a full 1 year money-back guarantee on all of their supplements. Our first clue. You really don't see a 1 year money back guarantee too often.

But right away, I see my biggest concern with BioTrust. Their products are not cheap. Admittedly, I felt a bit of sticker shock when I can easily find less expensive products at GNC and Walmart, but sometimes it is worth paying a little extra. After all, what's the point of drinking protein powder if isn’t going to help you with your health and fitness goals? There are only 14 servings per tub and each tub costs almost $50! That ads up pretty quick, especially when you compare that to other products on the market. Looks like we need further study. Let's have a look at what's inside, shall we.

Let's take a closer look...

When it comes to buying protein powders you need to look closely at the ingredients. Like any good detective, you have to do a little digging to find out if the evidence matches up with the claims. BioTrust’s low carb protein really shines when you compare the ingredients to other proteins out there. The first thing to check out is BioTrust’s low-carb protein formula. If you look at the ingredients list, you’ll notice the first ingredient is micellar casein. This is THE best casein protein powder on the market. So right away this is going to give your muscles the protein they need without extra carbs. Second best type of protein powder is whey protein isolate, one of the more pure forms of whey. Third choice is milk protein isolate followed by whey concentrate, which is the cheapest version. BioTrust Low-Carb has an excellent ingredient profile with all the essential. It has 4 different types of protein – micellar caisen, whey isolate, milk protein concentrate, and whey protein. It tastes absolutely delicious and does so with only 1 gram of all natural sweeteners. It has none of the usual artificial sweeteners and colors like your typical powdered supplement.

Whey is an extremely high quality protein with one of the highest biological values of any protein, but it possesses two undeniable downsides...its very limited absorption rate and it has a very high insulin response. A review on the rate of protein absorption published in 2006 in theInternational Journal of Sport Nutrition and Exercise Metabolism reported that whey protein isolate absorbs at a rate of about 8g/hour. This is in large part due to the fact that whey is not broken down into small enough peptides by our body’s natural enzymes in time to be absorbed. Couple that with the fact that the window of opportunity for whey protein to be absorbed is approximately 1.5 hours and you can easily see that the amount of protein that is able to be absorbed from a single serving of whey protein, regardless of how large that serving is, is approximately 12 – 20g. That means that when consuming a whey protein shake that contains 40g of whey, upwards of half of that protein is likely to be excreted. Simply put, whey protein passes through the system far too rapidly to be adequately absorbed at high doses, leaving the majority of your protein shake wasted… literally. The truth is, whey protein simply isn’t an ideal protein to use at any other time other than around resistance training, and even then the amount you’re able to absorb on a per serving basis is extremely limited.A 2012 study published in Nutrition & Metabolism identified that the specific amino acids in whey protein stimulate beta cells to secrete more insulin than a similar amount of carbohydrate from white bread.

A true time-released protein blend

BioTrust put together a true 25-25-25-25 blend of micellar casein, milk protein concentrate, whey protein isolate, and whey protein concentrate. As they state on their website, this blend is "....much more expensive to produce than a simple, low-absorbing, insulin-spiking whey protein powder, or a fraudulent “proprietary blend” of proteins that in reality is still 90% whey."

BioTrust combined whey with other medium-speed and slow-digesting proteins such as milk protein and micellar casein, to slow the effects of raising blood sugar. This combination of proteins will significantly reduce the overall insulin response from the whey while ensuring optimal absorption of each protein due to its slower digestion and time-released nature. Another thing that I like about this protein supplement is the added fiber, exactly 4 grams per servings or 2 grams per scoop. This is going to help you stay full for a longer period of time plus blunt the release of insulin so you don’t store as much fat. This also happens with all casein proteins too. Sadly the same cannot be said for whey based protein supplements.

Side by side comparison 

• They did side-by-side comparisons with the following brands: 

• BioTrust Low Carb 

• Muscle Milk Light 

• EAS Myoplex 

• Optimum Nutrition 100% Whey 

• Labrada Carb Watchers Lean Body 

• Met-RX Protein Plus 

• Nature’s Best Zero Carb Isopure 

• Dymatize Elite Gourmet Protein 

• Gaspari Myofusion

Here’s the comparison chart from the website:

(Click to enlarge)

• Farmer-Certified Growth Hormone Free (norBGT or RBST)
• 100% All Natural
• Artificial Sweetener Free
• 4g of Fiber Per 25g of Protein
• Soy Protein Free
• Prohydrolase® Enzyme Blend
• Time-released Protein Blend
• Cold-Processed Micellar Casein & Whey Isolate

What surprised me about this was how some of the other leading proteins stacked up. BioTrust Low Carb protein powder gets a “yes” check mark next to all of the following categories, where as the others get a “no” next to all of them with the exception of being Soy protein free. In all honesty, I’m sure that Muscle Milk, Nature's Best, or some of the other brands could put together their own chart and skew things in their favor. But overall, I was impressed that BioTrust touched on some of the key aspects that matter most to me. For me, the first three aspects are definitely a necessary “yes” when choosing a protein supplement.

Comparing price, quality and value, Gold Standard 100% Whey Protein initially looks like a better deal because it provides about 47 servings for the same price. But Gold Standard is 100% whey and not a time released blend. So in BioTrust's defense, a serving of their protein vs. a serving of most of their competitors is not necessarily an apples-to-apples comparison. Also, they say that because of the Prohydrolase® Enzyme Blend your body will absorb twice as much protein … so you’ll actually need less. Worth noting when you look at the other products and compare serving size. It looks to be a high-end, longer lasting product.

Right, so far BioTrust Low Carb is looking like a pretty solid product but not exactly easy on the pocket book. 

But how does it taste?

In a word, supremely delicious. Okay, that was two. Sometimes I get carried away, but so often, protein powder tastes like sugar-coated sawdust. Both the Chocolate and Vanilla Cream flavors are deliscious. The Vanilla Cream flavor tastes a bit like cake frosting and is my favorite. 

Conclusion: Smoking Gun!

My investigation revealed  a smoking gun that proves BioTrust Low Carb Protein is an amazing product. 
Unfortunately for those of us who don’t have unlimited money, this product is expensive. Worth it? Yes, but still not cheap. If this product interests you, my suggestion is to buy in bulk so you get a discount. And obviously this is what they want you to do as well. That’s why they will give you one bottle for free if you buy two bottles, and two bottles for free if you buy four of them.

But it is not really worth it unless you take advantage of their special offer and buy 2 and get the third free.

Thank you for taking your valuable time to read this article.

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

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