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Keys to Remain Consistent While Maintaining Fitness, Calorie Intake, and Training

October 2, 2013 by

Here’s the next episode of the UNCENSORED Podcasts Season 3.

 

The "Skinny Brad" is on the far right. If you are like me you are probably thinking "Skinny? He looks pretty good to me right there!" Brad is just plain awesome.

The “Skinny Brad” is on the far right. If you are like me you are probably thinking “Skinny? He looks pretty good to me right there!” Brad is just plain awesome.

Today’s Topic:  Brad’s 7 week experiment & DEXA scan

Brad Talks about his experiment after having just completed almost 7 weeks of no workouts, and no fasting.

The key to maintaining fitness is calorie intake and training.  While most of us already knew this, Brad proves this in a 7 week experiment using a DEXA scan and some measurements (an experiment none of us really want to undertake – so thank you Brad for doing this for us!)

One interesting point Brad makes in the podcast is that water fluctuations within the body happen constantly.  Even while eating at maintenance, not fasting, and not exercising Brad experienced the sudden weight loss (nicknamed “Whoosh”) the morning after a large meal, and also random mornings of unexplained weight gains.

This is proof that the scale being used for monitoring fat loss over time is a “trend tool” and we all need to ignore the water fluctuations that randomly happen in our body.   While some water retention can be explained with sodium, DOMS, hormone cycles, and certain foods some reasons are unknown and appear to be entirely random.  Don’t get caught up in worrying about random water fluctuations in the body that happen on a daily basis.

Brad answers the following questions in the podcast:

  • The key to having strength and muscle is needing it.
  • Muscle gain and loss is transitory.
  • Fat gain and loss is transitory.
  • Why you shouldn’t worry about muscle loss during a fast.
  • How does muscle memory work?
  • How easy it is to gain muscle back.
  • When does scale weight matter?
  • What metrics should you pay attention to?
  • Why a DEXA scan so important?
Filed Under: diet, exercise, Uncensored Podcasts S03 Tagged With: , , , ,

Powerlifting with Bruce McIntyre

September 18, 2013 by

Here’s the next episode of the UNCENSORED Podcasts Season 3.

 

Today’s Topic:  Powerlifting with Bruce Mcintyre

Today John speaks with Bruce Mcintyre.  Bruce is Vice President of the World Powerlifting Congress of which the Canadian Powerlifting Federation is an affiliate of.

Bruce McIntyre:  I started powerlifting competitively in 1999 when I turned 42. Started weight training when I was 12 for sports.
Hometown: Waterloo, Ontario Canada
Reason I can lift: My wife and kids.
Reason why I lift: Powerlifting is fun.

 

Some of what you will learn in this podcast:

  • What about drug testing?
  • What are the various types of powerlifting competitions?
  • What are the differences in rule books?
  • What are the differences in judging?
  • What are the various divisions?
  • What is the definition of “The strongest person” in the competitions?
  • How does a person’s body type and “leverage” fit into powerlifting?
  • How does a person’s genetics fit in to powerlifting abilty?
  • What are the various philosophies of Powerlifting training?
  • What is the difference when lifting with gear vs. raw?
  • What is the peak age for strength in powerlifting?
  • What do the powerlifting workouts look like?
  • How does the training fit in with fast twitch and slow twitch muscle training?
  • How does max lifting training fit in?
  • How does neural adaptation and muscle adaptation fit into powerlifting training?
  • How do you switch from weight training for shape to weight training for strength?
  • How does a persons size fit in with strength?
  • Can anyone train to have exceptional strength and where does genetic ability fit in?
  • What is the biggest misconception with powerlifting?

 

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Filed Under: Muscle Building, Uncensored Podcasts S03, Weight Training, Workout Design Tagged With: , , , ,

Understanding Research Claims for Supplements

September 4, 2013 by

Here’s the next episode of the UNCENSORED Podcasts Season 3.

What about supplement claims? If you are reading an article that sounds too good to be true - it probably is too good to be true.

What about supplement claims? If you are reading an article that sounds too good to be true – it probably is too good to be true.

Today’s Topic:  Understanding Research Claims for Supplements

Today John speaks with Dr. Julie Conquer:

Dr. Conquer’s Educational background:

University of Toronto
PhD, Molecular Pathology
1990 – 1994

University of Guelph
MSc, Nutritional Sciences
1988 – 1990

University of Waterloo
BSc, Biology
1983 – 1987

Dr. Conquer has 10 years of experience on clinical trials on dietary supplements.  Now she is working on putting the research together.

What you will learn in the podcast:

  • What is the structure of research claims?
  • What is really supporting the research claims?
  • What is a review compared to a systematic review?
  • What is a clinical trial?
  • What are clinical good practice trials?
  • What is double blind?
  • What are the standards for double blind?
  • What is pre-trial disclosure?
  • What are the recent improvements in quality in clinical trials?
  • What is the Jadad scale?
  • What is randomization?
  • What is required for randomization?
  • What about weight loss studies?
  • How do the behaviors of people in the study effect the outcome?
  • What about people who drop out of a study?
  • Is safety an end point in studies?
  • What is the difference between the media stories vs. the actual studies?
  • Why is the gap between media stories and the actual studies so great?
  • Why we should never just look at just the latest study?
  • Should you rely on mainstream media for the truth about clinical trials?
  • Why you should look at only at the results section in the study.
  • Are there some places where people can find the truth about supplement studies?
  • What is peer review?

If you are reading an article that sounds too good to be true – it probably is too good to be true.

The National Standards Supplement Database is available for immersion customers as a service we provide to help fill the gap.  It is updated regularly. It is available in your Venus Cockpit.


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Filed Under: Featured Articles, health, Supplements, Uncategorized, Uncensored Podcasts S03 Tagged With: , , , , , , , , , ,

Targets, Goals, and Missions

August 21, 2013 by

Here’s the next episode of the UNCENSORED Podcasts Season 3.

Today’s topic:  Targets, Goals, and Missions

Once you get to your goal, your new model is you. It is your proximity to the target. You have a range you like to stay in.

Once you achieve your goal, the new model is you. It is now your responsibility to maintain a close proximity to the target. Find a range you like to stay in that suits your lifestyle.

Maintenance is hard.  At some point you arrive at a point of diminishing returns.

You have arrived at your goal.  You reach a point where you look in the mirror and say “That’s my body and that’s me, and that’s pretty good.”

Before you got to your goal you may have had a picture of someone else, a role model or a fitness model.

But once you have arrived there, you have photographic evidence.  You have pictures, which now serve as a new point of reference.

You can’t have goals, targets, and missions for maintenance without undergoing a personal transformation first.

It’s also VERY important not to compare yourself to others, but it’s okay to have a model to help visualize your goal.

Once your goal is achieved, the new model becomes yourself.  You have entered the “Realm of Maintenance” and want to maintain close proximity to the target range of your ideal Adonis Golden Ratio measurements.

There will be times when you are not as tight, muscular, or sharp,  but you are able to reel yourself in; returning to the “Ideal” version of  YOU.

Tracking your measurements serve as a guide; keeping you on track as life comes at you.

Once you achieve the body you want, then the next goal is to work to keep it in a desired range that requires the least amount of effort on your part.

In the Fitness Model Industry we refer to it as walking around within “Striking Distance” of your “Peak Physique” typically one or two weeks out from being “Photo-Shoot” ready.

Once you decide on your target, goals, and mission, it’s  time to then set up your “inner circle” support group.  You need to include people who are going to help you stay on track and exclude those who would want to hinder you.

Set a goal date to help keep your team or inner circle on your side.  It can be an special event, a vacation, another photo shoot, whatever you want to keep you motivated.

 

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Filed Under: diet, exercise, Fat Loss, Uncensored Podcasts S03 Tagged With: , , , ,

Weight Loss Is Not An Industry

August 7, 2013 by

Here’s the next episode of the UNCENSORED Podcasts Season 3.

Today’s topic:  Weight Loss Is Not An Industry.

Is there really a tangible goal when it comes to weight loss?

Is there really a tangible goal when it comes to weight loss?

 

Is there really a  tangible goal when it comes to weight loss ?

After more than 100 years the  several approaches to weight loss have been  “Industrialized” into a wide variety of  products and services.

Here are a few for example:

Information-Based  Products/Services:

  • Clinics
  • Coaches
  • Personal trainers
  • Gyms
  • Forums
  • Books
  • Recipe books
  • E-books
  • Calorie counters
  • Blogs
  • Entertainment (weight loss shows and news)

Weight Loss Products:

  • Food
  • Gear
  • Clothing
  • Shoes
  • Equipment
  • Supplements
  • Pharmaceutical

If weight loss had a cure it would be the golden goose.  This is the crux of it all.  If weight loss could be solved with one paradigm or one fix, you would pay for it and you would get your money’s worth.

What drives people to over eat?  It is true to an extent that people are not as active now as in previous generations, but it’s only a factor.  People living prior to the Industrial Revolution were certainly more active all day long.

There is no comparison when it comes  to the one or two hours of high intensity work at the gym versus the laborious activities in manufacturing and agriculture performed all day long in previous generations.  As technology increases, we are slowly chipping away at our daily physically  activity levels. All of our daily chores are becoming automated.  Modern conveniences replace what would once require  hours upon hours of work.

We were built to move; the Information Age, strives for modernization and convenience so that will barely have to move at all.

There are hundreds of  driving forces behind why we eat too much (advertising, boredom, stress, etc.).

The bottom line is our appetite exceeds what we can eat for current activity level. Our metabolic rate is very low for our activity level. It does not feel wrong to eat 3000 calories in a day when our metabolic rate is under 2000.

We are designed for feast and famine. This is why we crave high caloric foods like sweets and fats.

We have gotten away from being able to feel when and how much we really need to eat. So the key would be to learn what just enough is, and sadly just enough is always going to be a little less than what you want.  When in doubt a little bit extra exercise is always a good idea, but not enough to burn you out.

You can’t get this answer from the “weight-loss industry”, in a pill, or in any of the “quick fix” answers.  One hundred years of industrial advances has not quite solved this.

If you want to know what it feels like to actually burn say 3000-4000 calories in a day try a form of exercise that takes at least three hours. That’s the sort of day where you might be able to eat ad lib or sort of unchecked.  Then as you are eating notice how quickly you can eat 3500 or so calories.

The bottom line is you will need to take steps to not become obese.  You will need to make an active effort from now on and for the rest of your life.

 

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Filed Under: diet, exercise, Fat Loss, Uncensored Podcasts S03, weight loss

Uncensored on Uncensored

July 24, 2013 by

Here’s the first episode of the UNCENSORED Podcasts Season 3.

Today’s topic:  Uncensored on Uncensored.

Uncensored Taboo Topics

Taboo Topics: Uncensored on Uncensored

 

Brad and John will talk a little bit about the history of diet and fitness information.

What resources you should look at?

Magazines have always been mainly supplement catalogs paid for by advertising.  The content must bend somewhat to the advertisers.

Newspapers, news websites, and shows are all censored or narrowly focused.  Their job is to get the most viewers, or subscriptions, or hits.

Nothing online is really free. You are subjected to other forms of advertising.  You are the product, your information, or your search patterns.  YouTube sells viewing which must be shocking, compelling, or education mixed with entertainment. Even iTunes has requirements and restrictions.

The reason why we do these uncensored is because we want complete freedom of speech.  We don’t want the truth edited or watered down to bend to advertising.


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Filed Under: diet, exercise, Shape, Stories, Uncensored Podcasts S03 Tagged With: , , , , , ,
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