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Learning to Maintain a Change: Interview With Erik Ledin Part 1

August 22, 2011 by Leave a Comment

Getting in shape is a lifestyle not a destination. It’s an ever evolving process that changes throughout life as you change.

Learning that your body and you fitness and your shape is a not just a moment in time, a contest, a one day goal, but rather it’s a lifestyle.

Erik is one of the best in the business at getting people in contest shape.

Sure you may compete in a contest, one of our contests, or getting in shape for an event or a photoshoot, but you must understand it’s just a stop along the way of the bigger journey of your life.

Date specific motivation can help push you to a new level of body composition and fitness can help kick start your journey, but it cannot be your only way to motivate yourself.

Adopting a lifestyle of training and fitness is with an eye on your diet as it relates to your body composition is truly a lifestyle change and a way to live for your entire life and not just a 12 week run at an event.

Today’s podcast is a part 1 of a two part series I did with a friend and diet/fitness coach Erik Ledin.

Erik has over 11 years of experience coaching people into the best shape of their lives from pro bodybuilders and fitness competitors to every day gym rats and stay at home mom’s who just want to finally get in shape.

We’ll dig into the psychology of diet, training, and the common post contest malaise that hits many competitors. We also talk about what it takes to finally adopt the true lifestyle of taking care of your body and staying in shape…the elusive state of ‘maintenance’.

Listen up cuz this is an awesome interview.

John

P.S. The audio file today ends rather abruptly, it’s not an error, it’s just my less than adequate editing skills!

P.S. You can learn more about Erik at his website: Lean Bodies Consulting

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How to Get Into Starvation Mode

August 15, 2011 by Leave a Comment

Starvation Mode. We’ve heard about it and now we’re going to give you a step by step guide on how to get into it.

Popular fitness media would have you believe that starvation mode is something you can fall victim to within a few hours after eating a meal.

This poster from the Minnesota Experiment shows you what starvation mode looks like

Common recommendations include eating every 3 hours, making sure you eat enough protein, eating a mixed macro nutrient ratio, paying attention to post workout nutrition etc.

These recommendations might be applicable to people who are experiencing true starvation mode… so how do you get there?

First of all starvation mode isn’t defined by the timing between meals, or the protein content of your meals, or even the amount of calories you eat.

Starvation mode as defined by the time when your body stops being able to metabolize fat for energy and turns to lean body mass – and happens at a
specific and measurable body fat mass.

For the vast majority of normal healthy people, there is no danger of ever being in true starvation mode.

Competitive bodybuilders and highly trained military personnel are likely the only people who can and will approach body fat levels low enough to experience true starvation mode.

Men and women each have a scientifically determined critical bodyfat mass, and an interesting area of research seems to indicate that as we approach these critical body fat mass levels we also start to experience true starvation mode.

In today’s podcast, we’ll discuss what these critical body fat levels are, and what it takes to get this low.

John

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Set a Goal and Take it Seriously: Interview with Lauren Jacobsen

August 8, 2011 by Leave a Comment

In order to make a real with your body or your life you  first have to set a goal. The next step it to actually take your goal seriously. You’ve only got yourself to be accountable to and you’ve got to come up with your own reasons to take action.

Once you’ve got these two items in place you can achieve more than you ever thought possible.

Lauren's competition condition is extreme.

Going through the process of changing your body will also change your mind. You’ll learn about yourself, your limits, your strengths, your weaknesses, and how strong you really can be.

In a sense, taking your body to the next level will show you that you can also take your life to the next level…but you’ll never know what you’re capable of until you try.

In todays podcast I interview Lauren Jacobsen. She is a top amateur figure competitor and she shares her insights into the world of figure competitions and what it’s like to transform both her body and her mind.

We talk about her on and off season dieting and contest training and how her approach has changed over the years. Lauren explains that her overall capacity to handle more work and a diet that keeps her lean year round has changed from being a temporary “contest prep diet” into a lifestyle. If you stick to it long enough it eventually becomes a part of who you are.

Lauren definitely works hard and gets into world class shape, but you’ll find that she’s still grounded in who she is and knows that you’ve got to have your own reasons for getting in shape.

It doesn’t matter if you’re competing for your pro card, getting ready for a wedding/special occasion, or just trying to get

A softer look in her modeling shots.

into your best shape over the next 2-3 months. The rules of the game are the same. Set a goal, take it seriously, surround yourself with people who will support you and there’s no telling how far you can get.

It’s the challenge that forces you to grow and learn.

You can catch up with Lauren on her facebook fanpage here:

Laurens Facebook Fan Page

John

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Getting into “Stage” Contest Shape, Tracking Results is Key: Interview with Don Gauvreau

August 1, 2011 by 1 Comment

Prepping for a bodybuilding or fitness show is an inexact science. There are different ways to do it and different schools of thought on what is the best approach. Over the next few weeks I will be interviewing some of the best in the business at getting people into contest shape.

Today I interview Don Gauvreau. He’s has extensive experience formulating and developing sports supplements and has recently started his own brand of supplements. You can check them out here: Pharma Freak

Donny G definitely knows what it takes to get into contest shape.

Besides his own competitions, Don has coached many top level bodybuilders and fitness/figure competitors through their pre-contest diet/training to prepare for a show.

In this interview Don will give his advice and insights on the process of getting in shape for a show. We’ll talk about training intensity, volume, cardio, and how to make adjustments along the way.

We’ll also discuss the effect of changing diet along the way and what seems to work and what doesn’t.

At the end of the day there is no rules about what to do beyond what is working vs what isn’t working. This is the hardest thing for most people to grasp as we all want the final answer on what to do. The real answer is everyone’s body is slightly different and what works best for you may not work best for someone else.

With that said there are likely going to be some general guidelines for where to start, but after that, it’s all about recording and tracking your progress.

Tracking progress will allow you to make an objective determination of what worked and what didn’t. This is the single most important thing to solving the muscle building and fat loss riddle of your own body.

John

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Steroids. Who is Using them? More people than you think!

July 25, 2011 by Leave a Comment

Testosterone. Growth Hormone. Insulin. Insulin Like Growth Factor. Human Chorionic Gonadotropin (HCG). Thyroid Hormone, Gamma Hydroxybutyric Acid (GHB). Clenbuterol. Aldactone, Lasix (diuretics).

This is just a short list of the drugs that characterize the bodybuilding and fitness industry, as well as professional athletes and celebrities.

More people are on these drugs than you think

People at the very top of their professions use drugs just like the people who are at the entry level looking to get their foot in the door. From MVP baseball players like Alex Rodriguez, to 5 time olympic gold medalist Marion Jones, to iconic Hollywood celebrities like Arnold Schwarzenegger and Sylvester Stallone, all have admitted using some sort of drug. (makes you wonder if anyone at the top can do it without some ‘help’)

Without a doubt more people use them than you think. It becomes obvious on top level bodybuilders – but it’s not so obvious when a pro athlete uses something for recovery, or when a celebrity uses something to redefine their look for an upcoming role.

The legal status of these drugs does not deter any of theses people from using them for their obvious performance enhancing and physique enhancing benefits.

They simply do what it takes to achieve the level of condition/performance that their given industry requires. It’s not a moral decision, it’s not a decision about integrity. It’s about staying competitive in their chosen fields.

In today’s podcast, I talk to our industry insider about the world of performance and physique enhancing drugs. We’ll get the lay of the land as it is today and discuss just how pervasive drug use is in each of these industries.

John

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Omega 3 Fats and Fish Oils: Everything You Need to Know

July 18, 2011 by 1 Comment

Fish Oils and more specifically Omega 3 Fatty acids are one of the most well researched supplements on the global market, and it’s become a billion dollar industry. Omega 3 fats get promoted for all kinds of health benefits but do you  really know why they’re recommended? Do you really know what scientific proof we have for each of the purported claims?

Do you have to get your Omega 3 fats from fish?

 

In today’s podcast I talked to an expert in the Fish Oil industry Colin Garrioch from Nutrasource Diagnostic Inc. They are a consulting and contract research organization that works with supplement companies to bring their brands to market, testing for quality, purity, and efficacy as well as legal compliance.

This type of service is bringing more legitimacy to the supplement industry and provides a structure for consumers to validate that their supplements are of high quality and purity.

We discuss everything about fish oils from the raw materials, to the processing and the final product doses. We talk about the recommended doses, where those recommendations come from, what the health benefits are and how to go about looking for a quality Omega 3 (fish oil) supplement.

If you ever had a question about fish oil and omega 3 supplements, we’ll have it answered by the end of this podcast.

John

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PS: Here is the link to the IFOS consumer reports program Colin mentions in the podcast: IFOS Consumer Reports

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Fitness and Diet Research – How They Are Misinterpreted

July 11, 2011 by Leave a Comment

“New study says…” Whenever you see these words my first thought would be to ask, what does all of the other research say?

Some diet and fitness claims simply don't fit with reality

In health and fitness one research paper will never be the final answer about weight loss, or muscle building, or why a particular food is ‘more healthy’ than another.

Each study is designed to answer one specific question in a specific group of people. In  most cases the exact thing being measured and the group of people it’s being measured in is likely not representative of most people.

The problem arises because of a fundamental gap between what type of research academics are doing, and the claims they are willing to make vs the claims the media and bloggers are willing to make on the same information.

Academic papers are written for the most part for other academics to read, they’re not typically written to generate claims for people to then act on for weight loss, or muscle gaining, or general health.

In todays podcast we’re going to explain why this gap exists and how some of the most commonly held beliefs in the diet and fitness industry come from a misinterpretation of research by the media.

John

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When is a Calorie finally “In” You?

July 4, 2011 by 2 Comments

The amount of food energy you need to consume in a day can be scientifically determined if you have access to a metabolic lab. Most of us will never actually be in such a lab, and therefore we are left taking our best guess at how many calories we really need to eat in any given day.

Food energy isn't technically "in" you until it absorbs into your blood

The first place to start is with an estimate of your Basal Metabolic Rate based on known equations for your height. These equations are also estimates based on averages. Some people will be above the average and some will be below the average. In both cases it’s perfectly normal as we’re all slightly different than one another.

The calorie balance that will dictate if you gain or lose weight will also change over time throughout your life. This change will depend on your life stage, your training status and your relative health.

In today’s podcast we’ll talk about the calorie equation and how it is constantly changing depending on what state you are in. Managing bodyweight will always be about calories in vs out, but it’s worth defining what calories ‘in’ even means, and where all the possible ‘outs’ are.

 

John

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Weight Training and the “Afterburn” Effect

June 27, 2011 by Leave a Comment

Weight training and cardio training are primarily used for two different purposes. We do weight training to build muscle and strength and shape our bodies. We do cardio training for the overall cardiovascular health benefits as well as for the extra calorie burn.

 

It’s become common knowledge that cardio only really increases the calories burned during the exercise session itself. There is a belief that weight training can increase your calorie burn throughout the day from the increased metabolic activity of added muscle. This second effect is greatly overstated as each pound of added muscle only requires approximately 5 calories per day.

There is however a third form of so called metabolic elevation that gets mentioned in the fitness media and that is the Excess Post Exercise Oxygen Consumption (EPOC) after high intensity workouts. This is commonly referred to as the ‘afterburn’ effect and there is even research to suggest such an effect happens up to 48 hours post workout.

But before you go out and start doing maximum lift workouts the specifics of the research that shows this result must be examined. Upon closer look you’ll find out that much of the claims you hear about in the fitness industry aren’t exactly what they appear to be.

In today’s podcast, we’ll discuss where the EPOC and elevated metabolism claims come from and discuss if they’re applicable to you or not. We’ll also explain how easy it is for the fitness media to misinterpret research and send people on a wild goose chase of the ‘best’ workout, when in reality it doesn’t really exist.

John

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Asymmetrical Bodyfat…is this Possible?

June 20, 2011 by Leave a Comment

Multiple factors control the shape of your body including the amount of muscle and fat you have, as well as the symmetry of both your skeletal structure and your muscle structure. Your bodyfat will store in a specific pattern based on you genetics. This is what dictates if you store fat in the ‘apple’ pattern or ‘pear’ pattern etc.

These shapes are due to fat, not muscle, that means you can change them.

Once you start burning that fat off, your skeletal and muscle symmetry will become the predominant feature that shapes your body. This is also when you might notice if you have any asymmetries (from left to right).

As you lower your bodyfat percentage, it may appear that you are actually losing fat asymmetrically (ie: losing more fat on either the left or right side of your body). This apparent visual asymmetry of fat distribution is caused by an asymmetry of either your bone structure or your muscle structure (and in many cases both).

In today’s UNCENSORED podcast, we’ll discuss body fat distribution patterns and the illusion of asymmetrical body fat.

John

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