I love the show mythbusters on t.v.

Crazy things you’ve heard of get put to the test and proved wrong or right. Today i’m going to do just that. I dont have the cool hat that the guy wears but I have a mustache

I’m gonna get right into it.

Myth #1 – Don’t eat after 6 or 7pm.

If you’re awake till 11pm or even 1am don’t you think you still need some kind of fuel for your muscles while your still awake. Depriving your body from protein for longer than 4 hours is killer. I don’t mean to have a full blown meal but a snack would help. Some cottage cheese, some turkey, or even beef jerky would be good. A snack full of protein would be just what the doctor orderd. (a bonust tip: if you are hungry at night drink some sprite zero with your snack, no caffeine and the carbonation keeps your tummy full)

Myth #2- If it’s hurting your doing too much.

If the exercise is hurting then your doing too much. In reality if the exercise is hurting it can be because of 2 things. 1 your doing it right. 2 your doing it wrong. If you’re doing an exercise and it hurts like hell then maybe you need to work on your form a little bit. But if you’ve got your form down and everything else is going smooth and it still hurts, then high five your doing it right! Some exercises will feel like a “HURT” get used to it.

Myth #3- Running on a treadmill is way better than running on the road.

Actually running on a treadmill isn’t any different. You’re still pounding on your joints in every step. It doesn’t really do anything besides make you run in place while watching tv. If that were the case I can run in place watching tv without a treadmill. Or why not run on a treadmill while running on the road like this guy.

Myth #4- Liposuction is the best way to get to a bikini body quick!

That one should be revised to liposuction is the LAZY way to get a bikini body quick. Lets see liposuction v.s. working out. Lipo is about $2,000 to $4,000- bootcamps about $100 to $200. Lipo downtime is about 10 weeks so you’ll be in pain for about 3-4 and still have to wait till 10 weeks to get in that bikini. Working out can take 6-10 weeks to have great results if done right. Lipo only takes care of the fat, after than you’ll still have the same toneless muscles as before. Working out does both tone the muscles and burn the fat! WINNER IS WORKING OUT!!!!

Myth #5- Work the muscle that you want to improve everyday if you want it to change.

So you’re telling me if I want bigger biceps or toned abs I should do them everyday? Wow why didn’t I think of that! Well I did actually. When I was younger I did curls for the first time and got an awesome pump! It was awesome, so I did them again the next day. And the next and the next. What happened? My biceps shrank!!!!! Reason why is I never gave them a chance to recover. Rest is important in training. By doing that everyday you never give your muscles a chance to rest and get stronger. Which goes with myth #6.

Myth #6- You change or grow in the gym.

Maybe change clothes in the gym. You change and grow when your out of there. In the gym is where you workout and do the damage, tear muscles and put in tough workouts. When your out of there is when your body is resting and recovering, making your muscles bigger or more toned. You’re actually doing most of the change while your asleep recovering.

Myth #7- Fat is bad, avoid it at all cost.

Technically half of this is true. There are good fats and bad fats. Bad fats are saturated fats like the ones found in animals (except for fish). A good rule of thumb is if a fat hasn’t melted at room temperature then don’t eat it. On the other hand fats like olive oil, avacados, nuts, almond and peanut butter are great for you. Healthy fats regulate your hormones and actually help you burn fat.

Myth #8- When you’re sick, sweat it out.

I’ve heard this for years. When you have a cold you can still go workout. It’s good for you to sweat it out. WRONG! When you’re sick you should rest and double up on your multi vitamins. If your body is trying to recover and repair from the cold what makes you think adding a workout to repair helps.

Forget about these myths and get real results now!

Hey everyone!

Today this post is geared towards the fellas. Now ladies before you click away I want you to read this too. So you can teach your husband how to be an alpha male

I was watching a show on animal planet the other night about sharks and attacks and I some one of the craziest attacks ever. I thought it had to be by a great white until I saw that it was a bit smaller than any great white i’ve seen. It turns out it was a bullshark. These suckers are scarier than great whites!!!! They are like the lion of the sea (I know there are actual sea lions but you know what I mean). Every animal fears and respects them. They’re so powerful that they’ll rip you to shreds before you can even know what’s going on. What’s the reason they’re so badass and why am I telling you this? Well bullsharks have the highest levels of testosterone of any creature on the planet! If this shark were an athlete he’d be all your favorite stars times 10!!! Now you see why athletes use and abuse testosterone!. Everywhere you look there’s an athlete dominating his sport then you come to find out he’s using illegal testosterone drugs. These days the word testosterone gets thrown around more than ever, and it’s got a taboo feel to it  .I used the word testosterone to a couple of new guys I train and everyone looked at each other like if they were all in the 3rd grade and I said fart or something. Now when guys hear testosterone they think of steroids and illegal stuff. 

Let’s clear that up.

EVERYBODY HAS TESTOSTERONE! The guys with more testosterone are the ones who seem to just pick up a weight and grow muscle, have all the girls, and lead the pack. Testosterone has many benefits for men including building muscle, increases libido, more energy, ect. The older a guy gets the less his body produces. Typically men 30yrs and older have way less, but with todays fast foods and lack of any exercise it’s no wonder than some guys T-levels are that of a 10 yr girl. Poor diets, lack of exercise, long stressful hours at work, and sleepless nights are some factors that drop your T-levels over time.

Notice the guy on the right has way more T than the one on the left

So let’s see if we can turn the tide NATURALLY and turn you into a human bullshark! Here are some ways to give your body the extra kick it needs.

You after you read this!

Step 1. Clean up your diet! You can’t be an alpha male eating like sh%t. Lions eat meat. You eat doughnuts. See the difference. Eat lean and clean to give your body a good t-boost while also giving your health a boost.

Step 2. Strip off the fat! Extra (30% over your ideal weight) bodyfat causes your T-levels to drop. So strip off the pounds and watch your T-levels soar!

Step 3. Eat T foods!  Foods like oysters, lean beef, eggs, garlic, chicken, watermelon (the rind), nuts, and beans have been proven to help boost your T-levels.

Step 4. Hit it hard! High intesity weight training boosts your T-levels. Don’t go crazy and try to pick up everything in sight, instead be smart about it. Find compound exercises like squats and presses, and choose a weight you can only do 5 reps of. Marathon runners have lower testosterone levels than weightlifters. No offense.

Step 6. SLEEP! Getting enough sleep and rest is important to becoming an alpha male. Sleep is a big factor for rest and recovery so if you’re not getting enough of it then don’t be surprised if your “little buddy” quits on ya.

Step 7. Eat FAT! Eating healthy fats helps regulate hormones and keep you at the top of your game.

Step 8. If you are over the age of 30 then maybe it’s time to get a T-boosting supplement. Head to your local GNC and ask them about natural T-boosters. Usually the best ones have ingredients like ZMA, Tribulus Terrestris, Longjack, etc. Now don’t just rely on this alone, good nutrition and good workouts help bring it all together.

There are 8 easy steps to NATURALLY boost your T-levels to give you that bullshark edge.

P.S. Notice I said NATURAL! I don’t believe in synthetic drugs unless you absolutely need it for health reasons i.e. cancer patients, muscle wasting disease, and aids. None of my clients are involved with illegal drugs nor will I take on a client with synthetic drugs. If you’re looking for the easy way out Sorry bud you’re in the wrong place.

If I had to eat only certain foods for the rest of my life what would they be?

Hmmmm that’s a good question. A part of me would say fajitas from Acenar and some fruit tarts from the Madeline.

But in reality there are 6 “Magic” foods I would’nt be able to live without, or live as long as i’d like without.

Im sure you’ve heard about the Acai berry and all its cool stuff like how it’ll help you lose weight, get better skin, give you energy, cure baldness, make you more attractive, make your neighbor less annoying, blah blah blah.

But all the REAL good foods never really get the credit they deserve. Most people are always looking for the latest and greatest. The new berry or drink to drop weight and build muscle. The REAL foods that keep delivering results have been around for years.

So if I were stranded on an island with only certain foods, these would be the foods on my menu.

Let’s start with BEEF. Everyone knows beef is full of protein. As long as you get a lean beef you can’t go wrong. Now most people tell me the first thing they do when starting a weight loss plan is cutting out red meat. That leaves me scratching my head, it’s like starting a car with no engine. Red meats help you BUILD MUSCLE! You SHOULD have them in your diet. As far as too much red meat goes, I would say listen to your body, it knows when it doesn’t want meat. When you look at a steak and your stomach is running for the hills then maybe that meal should be chicken or something.  My grandpa was a butcher so I grew up with red meat. In my family there’s no such thing as too much meat. (funny thing: if you see me at a restaurant eating a steak pay attention to my teeth, my girlfriend swears she sees fangs).

Brown rice is next on my list because of 2 reasons. 1  is because it’s simple and universal. I get my brown rice the lazy way. I don’t know how to cook it so I call pei wei and get 4 side orders of brown rice. It’s only about $2 and it usually lasts a week. When I say it’s universal I mean I can eat it with any dish wether it’s a quick chicken and rice on the go or a nice salmon and rice dinner. Second reason is because it’s good for ya. It has a list of benefits from lowering cholesterol, lowering blood pressure, protecting against heart disease, etc. It’s low glycemic so if your goal is muscle building and fat loss, stick to this.

Sweet potatos are one of my favorite nutritional foods! For some reason they get a bad rep. Maybe it’s because they are orange. They are full of nutrients that your body really needs. They are naturally sweet so you dont have to add sugar maybe a pinch of cinnamon if you really need it. For the hard training bodybuilder  or fitness enthusiast the anti-oxidant rich sweet potato is perfect for providing low GI carbohydrate in a satisfyingly satiating package of vitamins and minerals with virtually no fat. Some of the best physiques of our time have included sweet potato in their post workout meal. How can they be wrong?

Chicken is another ultimate fat loss and muscle builder. It’s a relatively cheap protein. You can get the canned version or the frozen version to save a few bucks, or you can get the organic cage free chicken if your budget allows it. Chicken can be cooked many different ways and with many recipies. It’s a great source of protein and most people can eat it without getting bored.

Oats another one of my essentials. Any kind of oats are great. My favorite are steel cut oats but they take about 20 min to cook so lately i’ve stuck to quick oatmeal. Oats provide good and longer lasting energy. Also when you’re in a rush or need a quick meal, you can pour some uncooked oats in your blender with your favorite protein mix for an on the go meal replacement.

Now my last essential food would be fish. I’ll be honest some fish is gross! But fish like salmon, orange roughy, tilapia, and tuna are awesome! Full of protein and rich in healthy fats this is a one two punch for healthy nutrition. Salmon tastes great but is usually kinda pricey, orange roughy isn’t as fishy or have as much of that smell, tilapia is cheap and tastes great, and tuna is probably the cheapest form you can find. You can get a can for about 50 cents and this can is a lifesaver when on the go.

If I had to just live off of certain foods these would be it. Sure i’d be alone on an island, but i’ll still be the fittest and healthiest guy there

What kind of foods have you found “essential” in your diet? Ones that you know have helped and are going to keep helping. Post your comment down here in the box. I’d like to know what works for you.

20 Things I would do if I were you.

Hey I hope your having an awesome week and trying to stay dry.

Part 2 is here on how to dominate 2010!   Heres a list of 20 things I would do if I were you to reach my fitness goals

1. Write goals down- As we mentioned in part 1 its very important!
2. Plan ahead- Plan your workouts and meals so they work for you and not against you
3. Load up- Stock up your kitchen with healthy foods and snacks to keep you from eating junk  
4. Cook better to look better- learn to cook healthy meals that taste good so you wont have to gag!
5. Cook in bulk- Most things like costco and sams are better in bulk. Cooking in bulk and saving your meals helps you keep from eating fast food.
6. Check what your eating- Write down what youve eaten for the past 3 days. It helps you find out where your weak points are and how you can fix them.
7. Ask for help- Theres gonna be times when you get stuck or don’t know how to go about a certain thing. Dont be afraid to ask for help
8. Have awesome ENERGY- Its 2010 right! This is gonna be your best year right! Then don’t let little things get to you and try to stay as optomistic and happy as you can! This boosts your energy to a GAJILLION volts!  
9. Have an entourage- Surround yourself with successful people. If youre the only one in the group that works out and stays fit, then I say its time to find a different group that has the same goals and motivation.  
10. Reward yourself- If you’ve done good for a period of time then it’s ok to eat your favorite thing on a certain day. Instead of a cheat meal call it a reward meal. Dont feel guilty just enjoy it. (Giving yourself a cake because youve eaten good all day doesn’t count as a reward!)
11. Have a reason to workout- I used to have this shake that tasted so good I used to wanna workout just so I can drink my shake after! What’s your reason?
12. Crank your sh*@t up to 11- Find songs that motivate you and keep you pumping during your workouts! In my camps we listen to techno. (For my personal workouts I listen to rock and country. Dont ask me why)
13. The future you pic- Post up a picture of someone you wanna look like and put your face in the pic. Then put it on your fridge, bathroom mirror, car, office, etc. That way your always reminded of your goal!
14. Choose the basics-Supplements are a piece to the fitness puzzle that are always misunderstood. Just stick to the basics. A protein, a multivitamin, and a healthy fat.
15. Get the essentials-If you’re working out from home then get the small things you need. Dumbells, a kettlebell, valslides, and me!
16. Get primed for your workout- I used to go on youtube and watch videos of my favorite powerlifters and bodybuilders workout, so when I worked out I was pumped! Try watching something that motivates you.
17. You get what you pay for-Going back to #14. Choose quality supplements. Yea you can get a protein at walmart for like 7 bucks but chances are most of it is just a filler. Instead go to trusted places like GNC and ask them whats good for you. It’s like the saying goes, you get what you pay for.
18. Take measurements and progress pics- Dont rely too much on the scale. Rely more on how your clothes fit and if your seeing inches drop. But best thing of all is taking pictures. They don’t lie
19. Have a support team- Remember the entourage, have them follow up with you and make sure your doing what you said you were gonna do.
20. Stock up snacks- Life always throws you curveballs. So stock up on snacks to keep you from eating bad. I buy a ton of surpreme bars and have them in my car and office so in case something comes up and its meal time, I eat one of those and dont skip a beat. (its also awesome that they taste like snickers)
21. Get a coach or trainer-Even the best athletes in the world have coaches. If I would wanna do a marathon or cycling I’d get my buddy Aaron Nelson to help me out. (dont get your hopes up Aaron, im not doing any of those 2 anytime soon). Find a person who knows how to do what you wanna do and ask for help.

There’s step 2 to dominating in 2010! Any extra steps you might add? Feel free to post them down here.

Hey I hope all is well with you and you started 2010 on a great foot!

Im just gonna switch it up a bit, ive been getting tons of emails with alot of similar questions.

So here’s the deal: I’m here to help you with your goals or questions.

So what I wanna know from you is HOW CAN I HELP YOU?

What do you need more clarification on?

What topics should I cover in the next blog posts?

In the comment box below let me know what you need help with, and how can I help you reach your goals for 2010.

Hey everyone I got a real treat for ya. Heres a guest post from Aaron!!

  Well, we made it. 2010 is finally here, speaking from my own experience 2009 was definitely not my best year and I am sure there are others out there that agree with me. Lets take a proactive look at 2009. No matter if it was a bad year because of finances, job, relationship or in my case athletic performance, now is the time to learn and grow. This year is “The Year I Do Everything Right.” This is the mentally I expect from all of my clients and anyone who reads this article. “This is YOUR Year to do everything right,” I get fired up just saying that and I hope you do to.

Here are some guidelines to follow:

• “Scrap the crap” from your diet, this is the #1 downfall for most people. Imagine 55 gallons, that’s the average amount of sweetened soda an average American drinks in a year. That is 352 20oz bottles, or roughly 84,000 calories a year which is roughly 20 pounds worth of calories. So if you eat right and exercise and drop sweetened sodas you could lose 20lbs in a year, get the picture?
• Be prepared for “plan b”. Only in a perfect world does everything go as planned. So count on things going awry and have a back up plan ready. A back up plan is always a good way to keep focused. I cannot count how many times “something came up” and it just derailed my whole day. If I had a plan b I would have had a back up plan ready to go. “Plan B” is important in all aspects of life.
• Stay True to Yourself. This is plain and simple as it gets, do not get washed up in what other people are doing. Remember you made a commitment to do everything right this year, do not let anything or anyone come between what you know is best for you.
• Do What Sucks. Your “New You” isn’t going to be an easy journey. Sacrifice is the magic word here, be it sacrificing happy hour with your co-workers, sacrificing that extra helping of dessert or sacrificing that extra hour of sleep so you can get to the gym.
• Train the Brain. You are far more capable that what you think.
• HAVE FUN AND ENJOY THE RIDE. We already have a job. Work hard, but never make it work.

Hey everyone hope your doing great!

The holidays are over and a new year is here so everything is going back to normal…..well sort of.  With all the bad food, skipped workouts, and partying most people are burned out!!! 

 (check out what I found in the trash of the gym)

I’ts time to get out of the holiday funk and have a fresh start for 2010.

Im a big believer in setting goals and taking baby steps to get to them. I want you to sit down today and set up goals for yourself.

Now here’s where most people get goal setting wrong. First you have to write down your goals. There’s a saying “A goal not written down is only a wish”. I honestly don’t know where exactly that saying came from but i’ve heard it all my life. It makes sense doesn’t it, You can set a goal for yourself but if it’s not written down where you see it then how are you gonna remember about it?

There are 5 parts to goal setting. There’s clarity, deadline, writing it down, everywhere, and visualization.

Part 1 CLARITY- You have to make your goals clear, it can’t just say I wanna lose weight. You gotta be specific. Because if that’s the case than by losing 2lbs you already reached your goal. Here i’ll do some trainer translations for you.

I wanna lose weight= I wanna lose 15lbs

I wanna get muscles= I wanna gain 15lbs of muscle

Now we can get more specific by saying I wanna lose 15lbs of fat. Be clear on your goals it’s one baby step that goes a long way.

Part 2 Deadline- Every goal has to have a deadline. “A goal without a deadline is just a dream” Napoleon Hill. I learned this the hard way. I set so many goals for myself and realized that they were never coming true. I was never reaching them. I could’t understand why, I took all the baby steps, I was making progress but a year would pass and still no goal. It wasn’t until I read a book by Napoleon Hill that I realized why.

A deadline forces you to finish and finish right. If your boss gives you a paper he needs written by tomorrow and you give it to him next week what do you think happens?

Here’s what your real goal sounds like now. I wanna lose 15lbs of fat in 12 weeks.

At least you know every day your deadline creeps up closer to you!

Part 3 writing it down- Write down the specific goals that you set for yourself.

Here’s a cool trick. I learned it from Ryan Lee. I tend to write most of my goals for either my life or business on a dry erase board. But big dry erase boards are friggin expensive. So head to home depot and find wall section. There is one type of wall thats thin and is the same texture as dry erase. Its huge and only costs $11! I cut mine in half and used one for business and one for personal.

(one of mine, obviously I wanna finally visit hawaii)

Write down your specific goals really big!

Part 4 EVERYWHERE- It’s not enough to just write it down. Put it everywhere! If i’m serious about a goal i’ll write it down everywhere I spend time at. Either my desk, my room, the mirror, the fridge (that’s where I spend the most time), even on my tv.

Make sure you see it at least 20 times everyday. It’ll remind you that that’s what you wanna accomplish and will help drive you closer to your goals!

Part 5 Visualization- I’m a very visual person. I learn better by seeing. And actually seeing the end result of your goals pushes you to reach them.

Paste a picture of you in a hawaii scenery if your goal is going for the summer. I actually insist on getting my personal training clients to cut out a picture of a figure they wanna look like and paste a picture of their face on it and put it everywhere! Sounds funny a goofy but it’s really powerful and keeps them on the right track!

BONUS TIP, HAVE A BIG MOUTH- Tell everyone your goals and be confident in saying your gonna reach them by a certain time. It makes you accountable. I tell everyone my goals, it forces me to push harder. After all I don’t wanna be known as the jackass that never does what he sais.

BONUS TIP 2, PURPOSE- This word is so powerful at helping you with those goals. What’s your purpose? It’s the main factor that’s gonna give you that motivational push. Say your goals is to lose 15lbs of fat in 12 weeks, why is that your goal? It could because in 12 weeks your going to cancun, or a family reunion. You must have a reason behind every goal. Your kids are a great purpose. If you have kids and wanna be able to keep up with them or wanna be there to walk your son or daughter down the aisle then i’m pretty damn sure you’ll reach your goal.

On part 2 i’ll explain the baby steps to reach your goals. Cool thing is you can use these steps to reach any goal, not just fitness.

What goals do you have in mind? leave a comment and help make yourself accountable