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DIET & NUTRITION:

Body Fat Percentage Calculator
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Discipline & Delayed Gratification*
Fad diets suck the fun out of life!*
Is McDonalds killing people?*
Painless Diet Plans*
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EXERCISE & TRAINING:

Basic Weightlifting Tips
Blast thru Plateaus!*
How to develop a six-pack!
Is weight training good for everyone?*
Over-training is a waste of time!*
Strength Training vs. Size Training*
Training Plans for Running Events

PERSONAL STORIES & ENCOURAGEMENT:

Confessions of an Ectomorph!*
Killer Lifestyles*
Reverse the Signs of Aging*
Should Men Shave Their Chest?

* Articles marked with an asterisk are still in process.

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Announcements

January, 2012:

Snow-Shovel Workout.

I had a ton of snow to move off my sidewalk, and it was interrupting chest day; so I decided to make the best of it by turning the chore into a workout:
I warmed up by shoveling the driveway in a normal fashion, and shoveling a single strip along the long sidewalk.
After the 'warm-up', I stood at one end of the strip and pushed a shovel full of snow off the sidewalk with one hand. I'd do that 15 times in a row, walk to the other end of the sidewalk, and do the same thing with the other hand. I was able to push 75 full shovels of snow with each arm, with 15 to 20 seconds between alternating sets.

This turned out to be a great work-out! The snow was just heavy enough to make it a challenge without being too much for a 'high-rep routine'. And think about this!
As you swipe the shovel along, it gets heavier: The progressive resistance and unpredictable variations (thanks to ice) couldn't have made a better workout.
Sometimes, these natural movements are great! I'm still a big fan of the gym, but there's also something to be said about the challenges presented in nature: Doing chin-ups v. climbing a cliff. Treading on a Versa-climber v. pulling a sled on all fours (ala Stallone in Rocky IV).

With the limited time available in my busy week, I'm always looking for creative (and time-effective) ways to get in a good workout. This was one of the more creative, and it turned to be very effective! I would say it was too intense to do on a weekly basis, actually.

Send me your best creative workout idea. If it's good, I may share it next month.

December, 2011:

Coming soon! We're assembling the fitness routines of well-known celebrities.

We're contacting male and female celebrities who are known for their superior physiques. We haven't heard back from any of them yet, but we're going to out on a limb and making this prediction: You'll find that most of them eat 6 to 8 meals a day; perhaps all of them.

Attention all fitness nuts and medical professionals.

I have a question about body-fat percentage categories established by the American Council on Exercise. They have a somewhat offensive "cliff" in their category grid; right after the "Acceptable" category.
Are you aware of another guideline that is widely accepted? Please contact us if you are aware of a better grid.

You have to admit. It's odd that one % point can get you from the "Acceptable" category to "OBESE!!!!!". I added the emphasis on that last word, but only because that's the way it reads if you find yourself in that category. Click here to see the body-fat %calculator with the grid, as a reference.

Personal notes and observations.

I had a great day on the jogging trail, then a huge set-back!
A few weeks ago, I jogged 3 miles then popped into the house for a protein bar and some water for the cool-down walk. I looked at the clock and noticed that only 19 minutes had gone by.
No way! Did I just jog 3 miles in 19 minutes! I double-checked the time; yep! 19 minutes. Then I re-mapped the route; yep! 3 miles.

I have been adding print intervals to my jogging routine lately, just to shake things up (Sprinting at 75% intensity, then backing off to a jogging pace). I guess they work!
Two days later, I set out for a 4 mile jog and decided to include intervals again. Why not! It's working, right? Not a good idea!
About 2 miles into it, my 50-year-old calf muscle gave out. I limped home, and have been nursing it ever since. This is week 3, and I'm still not ready to push it. I think the lesson here is to keep the intense jogs down to once a week. I'm not planning to enter the Olympics anytime soon, so there's no need to risk injury, again!

Protein Powder tastes really good with apple cider.
Seriously!
I thought I was mixing something that would taste crappy (just for the nutrition), but it tastes good!

I'm just sayin...

May, 2010:

An ode to Vanilla Coke:

Oh Vanilla Coke! you vixen. You temptress!
If only you were made with sugar instead of high fructose corn syrup!
Then maybe the temporary pleasure would be worth the long term consequences.

I guess it wasn't meant to be........

Take your cleats to the street

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