It’s summertime and the weight loss season has begun. While many people are able to lose weight when they want to, many others have a harder time doing so. While rates of obesity have been increasing, the number of people actively trying to lose weight has actually been decreasing. Foxhound and Associated Content report that in 2003, 73 percent of Americans were actively trying to lose weight. By 2007, that number dropped to 59 percent.

While there are many reasons for this decline, the America On The Move Foundation believes that the lack of support groups available is the main culprit behind this drop. Overcoming the initial embarrassment of starting something new (such as starting a new workout routine) is easier when you have a workout partner to keep you company. Many who have achieved successful weight loss give credit to a workout buddy that was there with support and motivation.

Where do you find a workout partner? While finding a partner may seem like a daunting task, you usually do not have to go far to find someone.

You can ask your spouse or romantic partner to join you. If they don’t sound excited at the idea, consider turning the activity into quality time that you can spend as a couple. If a partner needs to lose a few pounds themselves, they may be eager to share the journey with you and would be appreciative of the support that you can give them.

Besides a spouse, friends and family members make excellent workout partners. In trying to recruit a workout partner, a helpful hint is to not focus on their weight or physical appearance. Remember, they may need just as much support as you do (maybe more) when starting something new.

Many men and women make the mistake of not asking those that are already in good shape – assuming that they may not have any reason to exercise, or believing that fit athletes may be annoyed at having an “out-of-shape” workout partner.

Try asking anyway – you may be surprised at what you’ll find. Many avid gym-goers would be more than happy to help show you a few moves, or spend some time working out with you. That neighbor with the perfect body? They probably have a perfect body because they work out every day, and continue to do so religiously. Your company may help relieve some of the boredom of their daily routine and give them something new to look forward to when working out.

If you’ve already asked everyone you know to join you and still come up empty-handed, there are still many other avenues you can take. Joining a local weight-loss program or weight-loss center will put you in direct contact with dozens of others just like yourself. Memberships to these programs may also have additional benefits such as access to the latest innovations in exercise and sports science. Another popular method of finding a workout partner is to advertise. Local advertising venues such as Craigslist and Backpage are littered with individuals looking for partners.

When you finally find your workout partner, don’t forget to add variety to your exercises. Your partner may want to choose the exercise activity for one day, and ask you to choose the activity for the next day. The new found variety, support, and motivation in your daily exercise routine will be a big step towards a fitter, healthier life.

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Work out anywhere. BodyForm is compact, portable and stores easily under your bed or desk. Now you can always get your workout in, with the BodyForm Total Fitness Platform. Maximum user weight limit is 300 lbs.

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By: Bodybuilding Contests

The 2010 Arnold Classic Sports Festival

When:

March 4-7, 2010

Where:

Columbus, Ohio

Greater Columbus Convention Center
400 North High Street
Columbus, Ohio 43215
Phone: 614.827.2500

Directions:


If traveling from the North, take I-71 South to Broad Street and turn right. Continue across the bridge and the facility is on the right after the bridge. If traveling from the South, take I-71 North to 4th Street. Turn left onto Broad Street and continue across the bridge. The facility is on the right after the bridge.

Franklin County Veterans Memorial
300 W. Broad Street
Columbus, OH 43215
Phone: 614.221.4341

Nationwide Arena
200 W. Nationwide Blvd.
Columbus, OH 43215
Phone: 614.431.3600

Hotel Information:

The 2010 Arnold Sports Festival enjoys more than 100 hotel partners – from luxury hotels to stylish bed & breakfasts, the City welcomes you! For best room rates, ask for Arnold Sports Festival blocks.

The EXPO:

Fitness enthusiasts from around the globe gather for the annual Arnold Fitness EXPO, a three-day extravaganza of fitness shopping and sports entertainment featuring the biggest names in the fitness industry. 700 booth spaces create the largest and most prestigious fitness EXPO anywhere in the world offering a wide array of fitness supplements, equipment, apparel, and endless star power. The 3-day annual EXPO offers the enthusiasm and excitement of 170,000 visitors and more than 17,000 athletes competing in 40 sports & events.

The Arnold Fitness EXPO grows every year in size and entertainment variety on the Arnold Fitness EXPO stage. The steady stream of non-stop fitness entertainment draws around the clock unparalleled crowds who come to shop, see and enjoy. Leading EXPO stage entertainment includes Friday’s 12 noon prejudging for the professional women’s Ms. International, Fitness International, and Figure International competitions as well as armwrestling, amateur bodybuilding, fitness & figure, professional strongman competitions, fitness entertainment and more.

Event Info:

Arnold Schwarzenegger and Jim Lorimer held the first-annual Arnold Schwarzenegger Classic in 1989. Today the Arnold Sports Festival is recognized as the largest multi-sport festival in the nation and the greatest sports-fitness experience of a lifetime.

The growth and popularity of the event led to the addition of the Ms. International Professional Women’s Bodybuilding contest; the now 700-booth Arnold Fitness EXPO in 1993; the Fitness International, a contest of female athleticism and appearance in 1994; The Arnold Martial Arts Festival in 1996; The Arnold Cheerleading Competition in 2000; and the Cheerleading and Dance Team National Championships, Arnold Gymnastics Challenge and the Arnold 5K Pump and Run in 2001.

Since then the addition of many more events including the MHP’s Arnold Strongman Contest, The Arnold Archery Competition, The Killerspin Arnold Table Tennis Challenge, The Arnold Fencing Classic, and The Arnold USA Powerlifting Championships have created a four-day event that welcomes 17,000 athletes and 170,000 fitness enthusiasts to five premiere Columbus, Ohio venues. including Franklin County Veterans Memorial, Dispatch Ice Haus, Greater Columbus Convention Center, LC Pavilion and Nationwide Arena. Every year the event gets bigger. New in 2010 are Amateur Strongman, Amateur MMA, Skateboarding and Figure Skating.

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By: Bodybuilding Contests

Once again NorthAmericanBodies attended the FAME East Bodybuilding, Figure and Fitness show held in Montreal, Canada on April 18-19, 2008. They say actions speak louder than words, and boy, that phrase sure came in handy during for this show inasmuch as French seems to be the language of choice in this Canadian province, and this show was no exception.

Contest Review

Review & Photography By www.NorthAmericanBodies.com.

Even if you did not understand a single word, the actions of the athletes told all as they put on a great show. In all honesty, though, every attempt was made to convey things in English when possible. Language aside, the FAME East show was again phenomenal.

Athletes gathered at registration at the host hotel on Friday evening, April 18th in anticipation of judging the next morning. There was a large turnout with competitive divisions. The show itself was held on Saturday April 19th at the Theatre Outremont, an opera-like venue complete with balconies and multiple-level seating.

There were many FAME Pros on-hand at the show helping out, including Maurice Vaillancourt, Julie Marsland, Sylvia Tremblay, Larry Vinette, Isabelle Galarneau, Alicia Neasmith, and Dave Catudal.

FAME EAST Openings

The morning show kicked off with Muscle judging by age categories, with bodybuilding athletes spanning the ages from as young as 20 to as old as 73. There was only one figure model in the show, Valerie David, who took the opportunity to shine and show the judges what she had to offer to the world of competitive fitness.

FAME EAST Openings

Her symmetry and poise was amazing! Fitness was the next category to take the stage to display their tremendous talents as they kicked off each with their fitness routines. Muscle Model and Fitness Models were the last group to display their sculpted physiques to the audience and the judges, each showcasing their talent in both swimwear and sportswear.

The judges had a tough job before them as the judging part of the show ended around 3 pm. It was a long morning into afternoon for the athletes, and they had little time before the finals to relax and prepare for the much anticipated evening show which was set to begin at 7 pm.

FAME EAST Openings

The doors of the Theatre Outremont opened at 6:30 pm to a sold-out crowd who came to support the FAME athletes. The show promptly opened with athletes being introduced by name and taking the stage in pairs to give the audience a preview of the night’s competition.

The emcee for the evening was Stephane who has hosted this show in the past and who provided ample comic relief to entertain the crowd.

Juniors Division:

Felix Daigle and Massimo Mancuso

First group out was the Juniors Muscle class, and young bodybuilder Massimo Mancuso put on a stunning display of his physique and took 1st place. The 2nd place honors went to Felix Daigle.

Felix Daigle

Masters – Grandmasters – Super Grandmasters Divisions:

In the Masters category, Sylvan Deschamps walked away with top honors and a FAME Masters Pro Card, impressing the judges with his physique and an outstanding routine.

Men Masters

Richard Villeneuve took 1st place in the Grandmasters earning his Pro Card as well. In the Super Grandmasters division, Guy Lariviere at 71 years of age won 1st place and also earned his Pro Card.

Men Masters

Short & Tall Divisions:

Both the Open and Advanced level bodybuilding were divided into two categories: Short and Tall. In the Short Open division, Eric Guay walked took 1st place honors, with Costa Zervos taking 2nd and Spiros Stavropoulos taking 3rd place.

Short Division

For the Tall Open division, Francois Beauregard impressed the judges with his sculpted physique and entertaining routine and wound up taking the 1st place award. Matthew Scodras and Jean-Jacques Barett followed closely behind coming in 2nd and 3rd place.

Tall Division

Advanced Short & Tall Divisions:

Sylvan Deschamps – Eric Young

Sylvan Deschamps had a big night as he not only earned his Pro Card in the Masters division, but also earned a Pro Card by winning the Advanced Short division over Eric Young who placed 2nd.

Rob Riches – Henri-Pierre Ano

New FAME pro and overall show winner, Henri-Pierre Ano, won the Advanced Tall division, over 2nd place finisher Rob Riches, and was the Overall show winner earning his Pro Card by astounding the audience with his fluid routine.

Henri-Pierre Ano

Figure Division:

Although Valerie David was the only figure competitor, she took advantage of this opportunity by doing extra poses for the audience and continuing to wow them with her hard-earned physique and upbeat routine! Not only did Valerie walk away a winner, she is now also the newest FAME Figure PRO!

Valerie David

Fitness Division:

The entertainment aspect of the show took an upturn when the fitness girls came on stage one by one to pump-up the audience with their strength-induced upbeat fitness routines.

Josiane Desroches – Veronique Lortie – Katy Dupuis

These routines are mainly hip-hop which had the audience cheering louder than ever as the girls performed amazing strength moves. Josiane Desroches wound-up as the winner of this category. Veronique Lortie took 2nd place and Katy Dupuis took 3rd place.

Advanced Fitness Division:

In the advanced category Marie-Eve Anctil inspired the judges and wowed the crowded with her “Little Red Riding Hood” theme. The routine, inspired by Fitness Pro Sylvia Tremblay, earned Marie-Eve Anctil her Pro Card in the Fitness category. Virginie Bassene placed 2nd.

Virginie Bassene – Marie-Eve Anctil

Muscle Model Division:

In the Muscle Model male class, British competitor Rob Riches, now living in L.A., dazzled the crowd and walked away a new Muscle Model Pro! Jean-Jacques Barett and Francois Beauregard rounded out the event placing 2nd and 3rd.

Male Muslce Models

Linda Delormier’s sensational physique earned her a Pro Card in the Muscle Model female category. Following close behind her were Brigitte Lehoux placing 2nd and Jacynthe Anctil placing 3rd.

Women Muscle Model

Men Fitness Model Division:

Fitness Models

The fitness model category was very interesting and very competitive. In the men’s Open division Jesse LeBlanc took 1st place. Jesse stepped onto the stage with his father Denis who competed in the same category.

Fitness Models

It was Jesse’s father who brought up the idea of competing together and we can see where Jesse got his great genetics. Coming in a close 2nd place was Matthew Elliott and 3rd place went to Felix Daigle.

Fitness Models

Advanced Men Fitness Models:

The Brit, Rob Riches, also competed in the Advanced Fitness Model division which he won and for which he also earned his new Pro Card in the Fitness Model category!

Rob Riches

Women’s Open & Advanced Fitness Model Division

Women Fitness Models

Allison Pullen won the Masters Fitness Model. In 2nd place was Aimee Devlin followed by Linda Delormier who took 3rd place. Isabelle Rochon won the Open Female Fitness Model division followed by Katy Dupuis who placed 2nd and Aimee Devlin who placed 3rd.

Women Fitness Models

Luciana Pursell won the Advanced Female Fitness Model. Chantal Brazean took 2nd place in this class followed by Genevieve Rene who placed 3rd. For her win, Luciana earned her Pro Card in the Fitness Model category.

Women Fitness Models

Pairs Division:

The audience viewed a spectacular pairs routine performed by Montreal trainer and bodybuilder Yannik Morin and new Figure Pro Valerie David. The sexy routine choreographed to the Broadway show “Chicago” had everyone amazed at what can result from true teamwork and creativity.

Yannik Morin and Valerie David

Bikini Division:

In the Bikini division, it was Stacy Paquin who took top honors, with Nadja Scantaburlo placing 2nd and Luciana Purcell placing 3rd.

Bikini Winners

Guest Poser Larry Vinette:

Rounding out the show was WNSO Muscle Pro Larry Vinette who was invited to guest pose. Larry hit the stage to perform a 3 minute who was so pumped up and energized that he jumped into the audience twice as he walked up the aisles so everyone could get a closer look at his amazing physique!

FAME Pro Larry Vinette

Conclusion

Shortly after Larry finished his routine, awards were handed out by all the FAME Pros who were in attendance and helping with the show. A big success, the FAME East show provided a stage to a cast of great athletes who entertained a large and enthusiastic crowd of spectators.

Kudos go out to the show’s organizer Mike Clement and to the entire FAME staff who worked so hard to promote and stage this event.

• fitness model fame
• rob riches
• rob richies

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The Fitness Master X Series Momentum Indoor Cycling Bike features a 44-pound flywheel with a quiet, low-maintenance belt drive. The seat is anatomically designed with a mid-section cut-away. Indoor-style pedals are weighted. Handle bar and seat can be adjusted both horizontally and vertically. A water bottle comes with the bike and fits in a bicycle-style holder. Assembled (assembly tools included), the bike measures 42 inches long x 20 inches wide x 42 inches high and weighs 125 pounds. Warranties against defects are 1 year for parts, six months for seat pad and toe straps, and 5 years for the frame. A labor warranty is 90 days.

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A fitness training diet is actually dependent on just how fit you wish to be. Many people like to be fit but not as fit as a world-class athlete. There are different levels of fitness for those that are seriously competing and those who prefer to be just healthy. Integrating a good fitness training diet into your life is a blessing that allows you to maintain your health and prolong your life.

Usually, people go on a fitness training diet a few months before a big event. This is a preparation for the activities and pressure that a big event usually means. The fitness training diet must correspond to the needs of the individual regarding the sport or event. Some sports need a lot of lean muscles therefore the individual must develop muscles which are suitable for the event. Other sports may entail needing stamina while others will need to lose weight.

What Not To Eat

We all know that fatty foods as well as some oily foods should be avoided if you intend to keep to your fitness training diet. What some people do not know is to also regulate one’s consumption of sodium. Sodium plays a big role in maintaining our hydration, but too much of this can also affect us negatively. Sugars also need to be regulated or avoided altogether when on a fitness training diet. Sugars tend to give an artificial high which can leave you feeling tired in the long run.

Tips For Maintaining Your Fitness Training Diet

To be able to fully maintain and stick to your fitness training diet you should purge your home of any foods that may tempt you to break your diet. Comfort foods that you feel you need must still be avoided as long as you have started your diet. Make sure that you have adequate stock of the foods that you need to follow your fitness training diet. Easy access will thwart any temptations to run to the grocery to squelch the craving for your fattening foods. Sticking to the routine, no matter how boring or tiresome, is another way of keeping on track of your fitness training diet.

A dietician, in order to maximize the efficacy of your training, usually formulates a fitness training diet. The right amount of calories, vitamins and minerals are enough to make you as fit as you possibly can to perform the task that you have been training for.

By: Baily Richards

Article Source: http://www.statssheet.com/articles/article77111.html

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By: Crystal Matthews

An Interview With Jessie Pavelka

“Diet Tribe” is Lifetime’s new reality series that follows the emotional journey of five friends as they attempt to go from “fat” to “fit”. These women have made a commitment to lose their unwanted pounds together.

With the help of professional fitness trainer Jessie Pavelka and psychotherapist Stacy Kaiser (of “Celebrity Fit Club” fame), each woman will change her eating and exercise habits over the course of three months and confront the issues that caused her to gain weight initially.

Through the course of the five-episode series, cameras follow the tight-knit group as they deal with real-life temptations, struggle to stay on track through the toughest workouts of their lives and face the scale each week to see how far they have come both mentally and physically.

With The Help Of Jessie Pavelka Each Woman
Will Change Her Eating And Exercise Habits.

As the trainer in the first season of Diet Tribe, with hopefully many more seasons to come, Jessie Pavelka brings a compassionate approach to training.

He is one of the hottest fitness coaches in the country, having worked with thousands of people of all walks of life to achieve a new sense of health and well-being. Jessie has appeared as a fitness model in several fitness magazines, and has appeared on the television series “Friday Night Lights”.

This is what Jessie had to say when Bodybuilding.com caught up with him recently and learned some secrets from the celebrity trainer.

• Hometown: Corpus Christi, TX
• Current Residence: Los Angeles, CA
• Age: 26
• Height: 6′
• Weight: 195 pounds
• Marital Status: Single
• Education: Calallen High School, and attended the University of North Texas
• Hobbies: Guitar, music, writing, painting and any outdoor activities

[ Crystal Matthews ] What do you consider your first big break in the industry?

[ Jessie Pavelka ] First off, it’s always been a lifestyle. I started working out with my Mom in 4th grade. She used to take me to the track.

I Started Working Out
With My Mom In 4th Grade.

My first break in the industry was probably when I met Ed Conners. He is well known in the bodybuilding industry and franchised one of the first Golds’ Gyms. He approached me and let me know that I could really do something with my physique, that I had something more than I thought I had. That was the point I decided to dedicate my life to fitness and health.

I was 21 and living in Texas at the time, and decided to move to California to pursue fitness. I started to compete in bodybuilding, and got involved in fitness modeling and got wrapped up in the whole industry.

[ CM ] Tell me about your work with bariatric patients.

	What Does Bariatric Mean? Bariatrics is the branch of medicine that deals with the causes, prevention, and treatment of [those who are extremely overweight]. The field encompasses dieting, exercise and behavioral therapy approaches to weight loss, as well as pharmacotherapy and surgery.

[ JP ] Australian Fitness Star David Rylah and I started our own personal training business for the overweight. We worked with a doctor who referred his patients to us. I may not have been living my life the best, but I was able to tell people how to live their life the best. Finding out what I shouldn’t be doing helped me let people know what they should be doing.

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[ CM ] What made you decide you wanted to make a career out of being fit?

[ JP ] When I came out to California the first time bodybuilding was my life, but I wouldn’t consider myself to be living a healthy lifestyle. When I had enough of the scene, my girlfriend at the time and I decided to move back to Texas, and I became a super attendant for a commercial construction company.

It was a total change, but it was necessary. I knew what I was doing (in California) wasn’t right or healthy for me. I hated my job and decided to move back to my home town and do some soul searching and went back to my roots. I went back to the stuff that made me who I was.

It Was A Total Change,
But It Was Necessary.

I started exercising for me and taking care of myself the right way. On 7/7/07 I woke up and I had this spiritual experience, and I told myself I’m moving back to California and doing it the right way. That day I wrote a five and a ten year plan, and 2 months later I headed back out again and ended up in Long Beach.

You set goals, but I had to deviate a little bit and started back out training one client that is big in the financial world. I traveled with him – did his diet, made his meals and trained him twice a day.

[ CM ] What attracted you to the Diet Tribe show? How do you feel about training all women on a women’s network?

[ JP ] I read what the show was all about. I originally didn’t want to do reality, but I realized how much impact this show could have. It was a show where people could watch and realize they could do it too. Losing thirty pounds in three months is a short term goal, so it makes it seem more attainable. Lose the 30 lbs. and then you have more confidence to learn the next 30. Break it up.

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I did the audition for the show, and was actually thinking about how bad I needed something to take me to the next step in my career when the call came in from the producers, and they loved me. I went back in, wrote up a diet and exercise program and trained a lady from the production company.

It was between me and another female trainer, but they liked what I was about and signed me on. I was very excited, and I’m really enjoying it. Lifetime is a great network. I definitely have a soft spot for women. I was raised by women – my Mom and two older sisters. I’ve been surrounded by estrogen since I was born.

[ CM ] How is the show doing?

[ JP ] We got number one ratings on our first night. We’ve wrapped our first season, but I still keep in contact with some of the girls. The main thing I love is they’ve all gained a conscience from this show. Now they feel guilty if they get off their healthy path. I’m excited for Season 2 to start!

I Still Keep In Contact
With Some Of The Girls.

[ CM ] How are you handling all the interviews and press that you’re getting for the show? Are people starting to recognize you?

[ JP ] We did Access Hollywood, E! and a lot of other press for the show. It’s still surreal; I haven’t let it all sink in yet. People are starting to recognize me, and it can be hard because I’m a really nice person and people will ask me uncomfortable questions like they know me, and I’m just like umm… can I walk away now?

[ CM ] What was it like filming the show? Was it hard for you to keep up your own health and fitness routine?

[ JP ] The first time I met the girls was their first day of personal training. We filmed at many different locations in L.A. Since we only trained an hour and a half out of the day I was able to follow my normal routine.

BODYBUILDING.COM FORUM: SCHEDULE THREAD
Maintaining Nutrition With A Busy Schedule. Hi, well I’m constantly on the go, and have trouble eating healthy! Do any of you ladies have any tips on how to eat well with a very busy schedule?	Started By: KatyP84

[ CM ] Was the cast’s weight loss diet something they could do as a lifestyle or did you tweak anything to help them drop the pounds fast?

[ JP ] Everything about our show is a lifestyle change. We don’t take the women out of their element. They live at home, cook their own meals. I’m with them an hour and a half out of their day and give them the tools they need to do it on their own. Their goal of losing 30 lbs. in 90 days is something everyone can do.

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[ CM ] How influential can it be (have you seen it to be) to work out with friends who have the same goal as you? Do you think the girls having each other made a big difference in their success?

[ JP ] I think it’s important. Americans make their New Year’s Resolutions to do it on their own, and then they start just to stop again. I think it would be really cool if America woke up and said you know I’m spending all this time at home, I’m not happy, and they called up a few of their friends and made a plan to go to the gym together.

Not only does that build a really cool bond between you and your friends but a healthy one. That’s why I love this show. The thing that we’re trying to sell is getting your friends together, changing your lifestyle, so that everything in your life can get better.

[ CM ] One of the ladies is an ex personal trainer who in her words, ‘let her self go’. Do you think it was easier for her to get her health on track than others who have had no experience with a healthy lifestyle?

[ JP ] Definitely. The biggest reason people don’t do things is knowledge. Many people don’t go to the gym because they don’t know what the heck they’re doing.

Click To Enlarge.
The Biggest Reason People
Don’t Do Things Is Knowledge.

My advice to people who’ve never been to the gym and never worked out is to take advantage of the free initial training sessions they offer when you sign up. The main thing is to JUST DO IT. There is a big difference between not knowing what you’re doing and having a bad attitude about what you’re doing. Having a bad attitude will set you up for failure way worse.

[ CM ] How do you handle a ‘food enabler’ when you are trying to change your lifestyle, but you have someone around who wants no part of it?

[ JP ] The number one person in your life is you. If you’re not happy with your weight and you want to change and your significant other doesn’t support you and your decision, you’re with the wrong person.

[ CM ] What is your workout program like for someone overweight?

[ JP ] When I’m first starting out with someone who is very overweight, my main focus is getting their body back in motion. I don’t start out with weights right away. I focus more on cardio and hitting their target heart rates. Then I will combine a cardiovascular-weight routine.

It’s a lot of constant movement and improvising. They may not be able to do a regular pushup, but you can improvise on the movement so they can still get the benefit.

[ CM ] What is your meal plan like for someone overweight, how does that compare to the meal plan for yourself?

[ JP ] The problem with people overweight is that they are going to have cravings. Their insulin levels are going to be very sugar sensitive and uncontrollable throughout the day. Many overweight people only eat one enormous meal at night. Since their body thinks it has been starving all day, their metabolism has dropped and their body stores all the calories they took in that night.

For someone who is very overweight, I try to get the cravings out of the way. There are different types of food that help with that. Natural foods like coconut water and agave (a natural sugar substitute) can help keep them at bay. I have somewhat of the same diet for myself. I try to keep my insulin levels balanced by having consistent meals and foods with a low G.I.

My Diet Plan for the “DietTribe” Women

Eat “Clean”

The most important thing about staying healthy is to eat wholesome foods that I call “clean.” These are unprocessed, organic foods.

The Most Important Thing About Staying
Healthy Is To Eat Wholesome Foods.

Read the labels on your food. If there are all kinds of ingredients listed that your grandmother wouldn’t recognize as food, then don’t eat it. Fast foods and processed foods are loaded with hidden sugars and fats. Treat your body right and give it the kind of wholesome energy it needs to be healthy.

Plan Ahead

The most important thing you can do to lose weight is spend time planning what you are going to eat. Eating clean means you’ll be doing a lot of your own meal preparation, because processed foods are full of ingredients that will undermine your progress, even if they are labeled as “diet” or “low calorie” or “low fat.”

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Be in control of your food. If you have time to get a manicure, then you have time to grocery shop or prepare food. Each evening, prepare your lunch and snacks for the next day. If you get to a meal time and don't know what you're planning to eat, you are more likely to go off the plan and eat something convenient that is full of calories, fat and sugar.

Take time for yourself. Make yourself and your food a priority. Plan ahead. It's the only way to make sure you stick to your diet.

1,500 Calories Per Day

To lose weight, you have to eat. On my plan Megan, Morgan, Shawna, Anna and Lydia all ate 1,500 calories per day. That is enough calories to ensure proper nutrition and provide the energy required for their workouts. But it was still less than they had been eating, so they were guaranteed to lose weight.

Three Meals And Two Snacks

The women all ate five times per day: three meals and two snacks daily. If you don't let yourself get too hungry, then you won't binge when you do eat.

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The key is to keep a steady stream of calories feeding your body. You need food to fire your metabolism, so keep the fire burning steadily instead of flaming up and burning out. You'll feel better all day long. Here's how I broke out the calories throughout the day:
• Breakfast: 350 Calories
• Morning snack: 150 Calories
• Lunch: 350 Calories
• Afternoon Snack: 150 Calories
• Dinner: 400 Calories

50/30/20

50% Protein:
My plan for the five ladies focused on protein. Fifty percent of their daily intake of calories was to be from clean protein. Our workouts focused on building muscle, and you need protein to make muscle. When your body has more muscle, it will burn more fat. So more protein means more muscle, which means less fat on your body.

When Your Body Has More
Muscle, It Will Burn More Fat.

30% Complex Carbohydrates:
Complex carbs are whole grains that help provide a steady stream of energy without turning into too much sugar in your bloodstream. They are a good source of fiber and provide a wide variety of nutrients.

20% Good Fats:

Good fats are unsaturated fats that help the body absorb nutrients and maintain and already healthy cholesterol level. See my food list for examples of all these types of protein, complex carbs and good fats.

Food List

Here is a list of foods that are clean and healthy and follow my plan. Take time to experiment with creating your own combinations of food. Avoid fried foods.

Water:

Drink at least eight glasses of water per day. This helps flush your system and keep you hydrated for workouts.

Fruit:
Eat at least one serving of fruit per day (one cup or a small apple/orange, etc.).

Vegetables:

Eat at least two servings of vegetables per day.

Dairy:

Use only skim milk, fat-free yogurt and low-fat cottage cheese. (Hint: Cottage cheese is an excellent source of protein.)

Supplements:

Please take a multivitamin daily.

Top Selling Multivitamins:

• Animal Pak - By Universal
• Multi Pro 32X - By AST
• Opti-Men - By Optimum
• Other Top Selling Multivitamins...

Snacks:

• Try low-fat/sugar-free cereal bars.
• Low-fat popcorn = 150 calories.
• Fruit.

Desserts:

• Sugar-free gelatin is great.
• Also try fat-free puddings.

Salad Dressings:

Fat-free only; vinegar and a little oil is best.

Proteins:

• Chicken/turkey: 3 ounces = approximately 175 calories.
• Beef: Read the labels; usually 3-4 ounce serving of top round, sirloin, lean ground beef, buffalo.
• Fish: Usually 60 calories per ounce of tuna, salmon, lobster, shrimp, trout, tilapia, cod, orange roughy and swordfish.
• Vegetarian proteins: tempeh, seitan, soy.

Carbohydrates:

For packaged products, read labels and count calories per serving.
• Sweet Potato
• Yam
• Squash
• Pumpkin
• Wild Rice
• Oatmeal
• Barley
• Kidney Beans
• Strawberries
• Melon
• Apple
• Whole-Wheat Bread
• High-Fiber Cereal
• Whole-Wheat Tortilla

Vegetables:

• Broccoli
• Asparagus
• Lettuce
• Carrots
• Cauliflower
• Green Beans
• Green Peppers
• Mushrooms
• Spinach
• Tomato
• Peas
• Brussel Sprouts
• Artichoke
• Cabbage
• Celery
• Zucchini
• Cucumber
• Onion

Good Fats:

• Avocado
• Sunflower Seeds
• Pumpkin Seeds
• All-Natural Peanut Butter (Also has lots of protein)
• Olive Oil
• Safflower Oil
• Canola Oil
• Sunflower Oil
• Flaxseed Oil

[ CM ] I’m so not a fan of the scale – I know you put a lot of emphasis on the weigh-in, and I understand the importance of this when you are looking for extreme fat loss. We all know muscle weighs more than fat, so do you incorporate a different way to measure results later once the extreme fat-loss has been achieved?

[ JP ] I don’t like using anything to be honest with you. If you’re working out and doing what you gotta do, you’re going to get results. A lot of people get obsessed with the scale, it’s unhealthy. It’s not about a number.

A Lot Of People Get Obsessed
With The Scale, It’s Unhealthy.

When I was in bodybuilding I got on the scale every day. It was sick – so unhealthy. The scales are more for the show. The girls weighed themselves every two weeks. I agree with using the scale as long as it’s in moderation.

[ CM ] Do you take any supplements? How important is supplementation?

[ JP ] In the morning I wake up and I have my Omega 3s, a supplement called E3Live that helps with your brain functions, an açai berry bowl with granola (which is loaded with antioxidants), Dymatize whey protein shakes, and for my mid-morning snack I’ll add whey protein powder to my yogurt, and of course I take a multivitamin.

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I think supplements are more important in helping you get enough nutrients in your diet, and they're so convenient. I wish supplements could be a little less chemically enhanced and a little more raw, but I think in the future manufacturers will end up heading in that direction.

[ CM ] Okay, now onto you? I hear you’re a believer in ‘The Law of Attraction’. How do you implement ‘The Law of Attraction’ into your life?

[ JP ] If you go to my computer you will see pictures and post-it notes surrounding my computer. Everyday is a new day for me. I wake up and I write all my short term goals down for the day. I use that as the law of attraction.

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I’m a very creative person believe it or not. I think things in my head and manifest them to happen. I think the biggest thing that keeps people from achieving is fear. It stops a lot of people. They won’t do something because they justify it in their head that they can’t. If you really want something and you go for it and you take the steps necessary, you can do it.

[ CM ] What’s your least favorite physical attribute that you have to work the most?

[ JP ] It’s hard for me because fitness model Greg Plitt was my roommate and he has the most incredible abs, so I was a bit envious of his abs. But you know what, my physique is the way it is and I embrace the person I am and the person I’m trying to be.

[ CM ] So I have to ask about all your tattoos, any special significance?

[ JP ] The one on my left shoulder is the Japanese symbol for inner power/inner strength. That was my very first tattoo. I got it when I was seventeen almost eighteen. Shortly after, I got the cross on my right arm that I drew up myself. I have one on my stomach that says ‘Fear No Man’ in Japanese.

I have one on my side that says ‘For My Brother’ in cursive writing, and that’s for my best friend. You know, you go through a point in your life when things get tough, and there’s someone there to help get you through that time, and he was there. He got the same tattoo.

I Have One On My Side
That Says ‘For My Brother’.

I have one on my wrist that is the alpha & the omega (the beginning and the end in the Greek alphabet), and I got that because of a necklace my mother gave me with the same symbol.

The cross ring that wraps around my left ring finger was the most painful tattoo emotionally. I was with a girl for a very long extended period of time. We were very serious, but I was young, dumb and full of fun – and yeah… she didn’t get one, that’s the funny thing.

Finally, I have two tribal angel wings on my back; they’re symbolic. Not that I’m an angel, but I think angels are all around us. No more tattoos. This is it. Wait I can’t say that – today this is it.

[ CM ] What’s the big difference between bodybuilding and fitness modeling competitions?

[ JP ] I did both the bodybuilding and the Fitness America Pageants. I think fitness competitions are a much healthier avenue to go. You can do everything that’s healthy for your body while getting ready for a fitness competition, and wake up the next day and continue to live the same healthy lifestyle.

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Now with a bodybuilding competition, you bulk up, then you cut and train like a maniac, and then for a week you don't drink water. Then you carb-load/carb-deplete, sodium load/sodium deplete, etc. It's not a lifestyle that's maintainable. It's not what life is all about.

[ CM ] Who do you admire most in this industry?

[ JP ] That’s hard to say – if I look at drive and dedication, growing up, Arnold was always an idol of mine. Everything he said he wanted to do he did. Female wise; I love Jamie Eason’s story. She’s obviously a very beautiful person; she’s gone through a lot. She had a lot of things going against her and she prevailed. That says a lot about a person.

[ CM ] What advice would you share with someone who wants to make a career in the fitness industry?

[ JP ] Being involved in bodybuilding and fitness competitions helped me get exposure. Just by competing, not even winning, it can help you make connections. Look at your self, look at your physique, if you feel it’s something you really want to do and you’re cut out for it then go for it.

Being Involved In Bodybuilding And Fitness
Competitions Helped Me Get Exposure.

The most important thing is to be the best you, if that’s being successful in the fitness industry then great, but you don’t have to make it in this industry to be happy.

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By: David Robson

John DeFendis’ bodybuilding career could be viewed as an exercise in patience and perseverance. Noted as having the potential to go all the way in the iron sport, John as a teenager began training in 1978 with a view to some day capturing bodybuilding’s biggest amateur crown, the Mr. USA title.

17-years-later, in 1988, he did just that with a physique hewn to perfection through many years of torturous training. The word torturous is not often used when describing the training protocols followed by most bodybuilders of today, but it is one that fits John’s approach perfectly.

Typically bodybuilders train with intensity. Well, John’s training bordered on insanity, hence the training system he helped to popularize: “Intensity or insanity.” Along with his mentor and good friend, Steve Michalik, a 17-year-old John would learn the true meaning of gut-busting work under the guidance of the Triple Crown (Mr. Universe, America and USA) champion Steve.

Fast-paced, exhausting, exciting and intense, the “Intensity or Insanity” system of up to 60 sets per workout was not for the faint of heart. John thrived on it. The only teenager ever to win the overall Mr. New York, John is also credited with being one of the world’s best personal trainers.

For the past nine years John has won personal training hotbed Florida’s trainer of the year award and he has trained many celebrities and thousands of regular people using knowledge gained over 32 years of inspiring people to be at their very best.

Since he first began training at age ten with a Dan Lurie barbell, John has observed many training trends come and go. Today he is well positioned to separate training truth from fiction.

On August 25, 2007, along with other greats such as Harold Poole and Samir Bannout, John will be inducted into the WBBG Hall of Fame and honored for his contributions to the bodybuilding and fitness industries. The man whose barbells he used to craft his physique all those years ago, Dan Lurie, will present the award. I spoke with John on the eve of his induction and we discussed his life as one of the world’s best bodybuilder’s and top personal trainers.

Interview

[ Q ] What have been some of your standout moments in the bodybuilding/fitness industry, and as a competitor?

It has been an incredible journey and every moment in the gym and onstage has been a standout moment, even the bad ones because they always taught me something that enabled me to move forward and better myself as a person and competitor.

My best competitive moments were when I was fortunate and blessed by God to win the Teenage Mr. Metropolitan and Overall Mr. Metropolitan when I was just 19 years old. I was the only teenager to ever achieve that success in New York.

My second biggest moment in competition was winning the Mr. USA title in Las Vegas in 1988. This was a 17-year-old goal that I never let go of, and again, by the grace of God I was able to fulfil. Winning the USA was exciting and an incredible experience.

John Winning The 1988 Mr. USA.

I also always looked forward to the magazine interviews and covers (24 total). It is always exciting to read the authors version of your interview. I still look forward to this as I just read an interesting article that was written this month on me in MD.

The most exciting moments and the moments that I will remember most though are the monumental moments in the gym – the “survive or be killed” moments that I spent training with the great Champion, Steve Michalik. The years that he brutalized me and educated me and instilled in me the will that I would need to succeed in bodybuilding as well as in life.

Steve Michalik.

It was those seemingly endless moments in the gym that were responsible for the person that I have become: one that truly respects life, our God (probably because I was blessed to live through those moments), our journey and the legacy that we will leave behind.

I learned that you could accomplish anything in life if you have the faith, the passion, the desire, the discipline, the will and the ability to go after your goals. I managed to live through those workouts and they didn’t kill me – they strengthened my body and my soul.

They taught me that anything that was worth having was worth working for. A work ethic that I try to instill in everyone that I meet – I call it “Old School Attitude.”

It rarely exists in today’s society but it needs to exist for the youth to realize that life is the most incredible journey if you are willing to work for it!

The last and most important standout moment is this one, the (WBBG) Hall of Fame event and award.

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It is a lifetime achievement and one that I will cherish.

It is a culmination of 40 years of focus and effort towards a goal that I will now share with the greatest bodybuilders of all time.

It is a defining moment in my life, one that I will share with my mentor and trainer, Steve Michalik, a great champion, and one that I will share with Bob Gruskin, a great leader.

[ Q ] Provide some background on your bodybuilding career. How did you get started?

I started training at age 10 when my father first handed me a barbell – a Dan Lurie barbell.

I continued and at 13 I was reading the magazines and got really inspired.

The standout article was a few years later. It was an incredible article on the great champion Dave Draper, now a good friend and fantastic human being. Dave inspired me and made me realize my goal of one day winning the Mr. USA title. At 16 years old I met Bob Gruskin and he started helping me.

At 17 years old I met Steve Michalik and he tortured me. Well, it seemed like torture at the time but I soon realized that his workouts were the beginning of what would be a great future for me. For that I appreciate every workout we ever had. The rest is history. With Bob and Steve in my corner the outcome could only have been a good one!

John’s Competition History:

• Teenage Mr. New York (1978)
• Mr. New York – metropolitan (Only person to win as a teenager) (1978)
• Mr. North Eastern America (1979)
• Mr. USA (runner-up at 20 years old)
• Mr Eastern America (1980)
• Mr. Western America (1983)
• Mr. Eastern States (1988-to re-qualify for the USA)
• Mr. USA (1988)

[ Q ] What recent projects have you been involved in?

I currently oversee and manage the most successful personal training operation in the country. It is called Ultra Fit Personal Training. I have the pleasure of surrounding myself with the greatest people. Our trainers care. They are truly the best.

I also am blessed to be working with a great team of managers, which include Nationals Champion and IFBB Professional bodybuilder, Mat DuVall. Mat is one of the most incredible people I have had the pleasure of getting to know.

He epitomizes the word champion in every way.

I respect him and admire his Integrity, work ethic and passion to succeed and help others succeed.

I also work with Shawn Kephart and Tony Racanelli.

These are two individuals that care about helping people attain their goals and I rely on them to manage my clubs.

John DeFendis.

We have employed over 250 personal trainers and we have helped thousands of people reach their fitness and health goals. My life for the past 32 years has been training people to be the best that they can be. This includes Health, Fitness, Bodybuilding and Sports training along with many other types.

I have personally trained over 300 bodybuilding, fitness and figure champions and taken more than 100 pounds off of more than 200 individuals in the past 2 years. (100 pounds each, that is).

My team of Ultra Fit personal trainers at Coop’s Health and Fitness in Greenville and Anderson, South Carolina and TNT Family Fitness in Port St. Lucie, Florida is the best. We work together to afford people a healthier life and a better quality of life. It is what we live for!

I am also in the process of authoring the course and textbook for the Business Course for Personal Trainers for the ISSA.

I was offered this great opportunity because of the success that we have had in managing our Ultra Fit personal training operation. The course should be complete and available within one year. It will revolutionize personal training.

[ Q ] What is your current training philosophy?

It is and always has been Intensity or Insanity Training.

To train hard, to put everything you have into it.

This applies to bodybuilders and anyone with a goal, especially one to be healthier. We challenge everyone to be the best that they can be and do the best that they can.

It is amazing what each individual is capable of doing when they are pushed and challenged. Everyone improves!

John DeFendis On The Cover Of FLEX.

[ Q ] What is your personal approach to nutrition?

ULTRA FIT.

Ultra Fit Nutrition is a program that I designed over 20 years ago.

It is the best program for anyone looking to be healthier, leaner, more muscular and better. It is the best there is.

The premise of Ultra Fit is to feed the body the best sources of quality proteins, carbs and essential fatty acids to enable it to recover and build more muscle.

We focus on Weight Training and not cardio when in the fat loss stage.

Because of our success with Ultra Fit, we have been featured on almost every major television show there is.

This includes:

• 20/20 with Barbara Walters
• Hard Copy
• Good Morning America
• CNN
• ESPN
• The Joan Rivers Show
• NBC Sports
• FOX News

[ Q ] Exactly what gains did you get training with Steve Michalik and using the “Intensity or Insanity” method you mentioned earlier?

Steve was instrumental in my success as a bodybuilder and Intensity or Insanity training allowed me to win the USA, train thousands of success stories and manage a team of great trainers, and has culminated with the Hall of Fame induction.

I would say that Intensity or Insanity training is powerful.

John DeFendis.

[ Q ] As the name suggests, this method is very intense. Could you describe how it works?

In a nutshell: Hard and heavy and a lot of sets.

40-60 sets per body part -INTENSE!

Fast paced, exciting, exhausting and – INTENSE!

[ Q ] Is this system suitable for the average person?

It absolutely is, IF all variables are set correctly.

Intensity or Insanity Training is great for everyone if they wish to eat perfectly, train hard and get enough rest and recovery.

It just has to be applied correctly with each individual’s condition and goals in mind.

If one variable is off, then they will not succeed.

That’s why a personal trainer is important.

We know exactly how to apply the training, nutrition and protocols.

John Winning The 1988 Mr. USA.

[ Q ] How long have you been involved in the personal training industry and how did you get started in this area?

I got started in personal training at 18 years old when I realized that I had the knowledge to save and change people’s lives.

My mother had some serious health problems and also weighed over 300 pounds. At 16 years of age I helped her and she lost over 180 pounds. It was a defining moment in my life. It was God’s message to me.

God was giving me the ticket to my mission in life, which was to help others to become healthier, and to live a better quality of life.

My mother is now 76 years old and she is living a great life.

I was fortunate and blessed at a young age.

I have now been a personal trainer for over 32 years.

[ Q ] You are known for having trained many high-profile people. Who are some of more memorable people you have trained and why did they come to you?

My celebrity list is long and some of them are anonymous by choice. Some of my most successful clients have been:

• Speaker of the House, Newt Gingrich
• Professional Baseball player’s, Mike Piazza and Luis Alicea
• Former CEO of American Express, Jim Robinson
• Fashion Designer, Calvin Klein

Most of these people were sent to me by referrals and reputation in the industry. I was fortunate enough to embrace the opportunities and thankful for them.

Every one of my clients has been a blessing and a great experience in fitness and in life.

John DeFendis.

[ Q ] What are the secrets to your success as a bodybuilder and personal trainer?

God’s will: My passion, persistence, knowledge, experience and ability to visualize a goal and go after it.

[ Q ] For the past nine years you have won Florida’s Trainer of the year title. What separates your approach to getting results for your clients from other trainer’s methods?

Once again…

God’s will: My passion, persistence, knowledge, experience and ability to visualize a goal and go after it.

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[ Q ] Recent research suggests weight training to be superior to cardiovascular training for controlling weight. Do you believe this to be the case? If so, why?

Without a doubt: Yes. Weight Training is the key to weight loss.

Your body is composed of Lean Body Mass and Fat Mass. Your body fat percentage as a total of your total body weight is your fat mass (in lbs) and the remaining weight, in lbs, equals your lean body mass.

function bmicalculate() { var bodymass = “”; var measurement = “”; var fatperc = “”; var bodymass1 = “”; var bodymass2 = “”; var pounds = “”; if (document.bmi.bodymass.value==”") { alert(‘Oops, please enter your weight.’); return false; } if (document.bmi.bodymass.value<0) bodymass =" parseFloat(document.bmi.bodymass.value);" measurement =" document.bmi.measurement.selectedIndex;" measurement =" document.bmi.measurement.options[measurement].value;" measurement="="" pounds =" (bodymass" pounds =" bodymass;" fatperc="document.bmi.fatperc.value;" fatperc ="="">100) { alert(‘Oops, percentages cannot be over 100%.’); return false; } if (fatperc<0) bodymass1 =" Math.round(pounds-(pounds/100*fatperc));" bodymass2 =" Math.round(bodymass1/2.2);" innerhtml =" bodymass1" innerhtml =" bodymass2" odoc =" oFrame.document;" odoc =" window.document;" x =" 0;" x =" 0;" name ="="" x =" 0;" theob =" Get(" x =" 0;" theob =" Get(" bmi2 = "" innerhtml =" bmi2;" innerhtml =" bmi2;" value = "" value = "" selectedindex = "0">

Most people who are trying to “lose weight” are trying to decrease this body fat percentage, or total fat mass. Therefore, you must increase your lean body mass, or muscle mass, so that your body composition becomes less fat and more muscle- plain and simple. The most effective way in which to do this is to start a weight-training program with an Ultra Fit trainer.

The more muscle you have on your body, the greater the amount of fat loss. In addition, with a higher amount of lean body mass, the greater your resting metabolic rate will be because of the fuel needed for these muscles to work and perform.

If you are spending endless hours in a gym on an elliptical trainer for 45 minutes a day without any weight training program at all, and are not seeing any results, I am not surprised. Long bouts of steady paced cardio workouts (whether it be running or biking at one pace for an hour or two) without any variation in speed or intensity will not do much for making your body lean.

You may drop some weight in the beginning, if you are overweight and have never worked out before, starting this type of program. However, our bodies are smart and will start to adapt to this long, slow distance and your results will begin to plateau. Keep in mind that you can get more bang for your buck at the gym by lifting weights for 30 minutes rather than running for 60 minutes.

In fact, lifting weights for three to four times a week for about 60 minutes each time, while increasing intensity, will get you the results you want, to not only increase your composition in favor of the lean body mass, but to help you gain some overall health benefits, such as an increase in core strength and higher overall aerobic capacity.

Also, your body will lose fat just through the muscle recovery process. Once you have finished training and have broken down muscle tissue… Your body must utilize quality foods to rebuild and recover the broken down muscle.

In the recovery process the body will break down protein (chicken, fish, lean meats, egg whites, etc) into amino acids and use those amino acids to rebuild muscle. Your body will also utilize the quality complex carbs to restore glycogen (fuel within the muscle). This process will increase your lean muscle mass, decrease body fat and support a normal healthy metabolic rate.

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Cardio or excessive cardio will cause you to burn the quality calories ingested and prevent you from utilizing those calories to repair and build new muscle, therefore causing you to plateau in your fat loss.

[ Q ] What are your thoughts on the current state of bodybuilding?

I am a big fan of “Old School Bodybuilding.” – The champions of yesteryear and the ones being inducted into the (WBBG) Bodybuilding Hall of Fame on August 25, 2007. They were the pioneers and the champions who believed in a vision and went after it. I have a home gym with over 100 photos of those great champions. (Michalik, Arnold, Draper, Scott, Coe, Bannout and Reeves)

The current state of bodybuilders is comprised of another era of great champions, but the new crop of bodybuilders have taken the emphasis off of aesthetics, symmetry, shape and a classic physique and placed it on sheer muscle mass.

It is a different look and one that I personally don’t aspire to, but, it is still a difficult look to achieve and I respect every one of them for the hard work and effort that they put in.

The exception to the un-aesthetic rule is my favorite bodybuilders of this decade, which are Mat DuVall and Darrem Charles. I feel that they have great shape and size and the look that encompasses the greats of the past, but with more muscle.

These two gentlemen are also great representatives of the sport of bodybuilding and champions that I respect.

[ Q ] What are your future goals?

To continue the mission that God has given me, to manage and direct a team of great people and help as many people to live a better life and to focus on the future in fitness and health and to empower as many trainers with the passion, knowledge and materials necessary to make a difference in the world.

Most of all: To encourage and motivate as many people as possible to see the vision ahead and that they can all achieve great goals in an effort to be the best that they can be!

[ Q ] Who are some key people you would like to thank for helping you in your career so far?

First and most importantly, Jesus Christ for the gift of life and it’s journey.

My mother for allowing it all to take place and for putting up with me and my father for handing me my first Dan Lurie Barbell.

Dan Lurie for inspiring me with Muscle Training Illustrated and his champions.

My mentors and trainers, Steve Michalik and Bob Gruskin.

And my wife Sherry, for being a great wife, a proud wife, a person that I would like to share the rest of my life with.

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By: Phil Campbell

Research cited in Ready, Set, GO! Synergy Fitness was complete enough to draw hard conclusions about the type of fitness program that would make your body increase anti-aging, anti-MIDDLE-aging, and athletic performance improving HGH. But, the research didn’t specifically test sprints until now!

The Sprint 8 Workout

Refresher: The Sprint 8 Workout can be performed many different ways. What ever the method, the goal is to reach all four critical benchmarks during fitness training necessary for HGH release.

Running 60 meters (70 yards of a 100 yard football field) and progressively building the intensity on each of 8 sprints is the basic program. Each sprint is followed by a 1.5 to 2 minutes walk-back recovery.

While this workout takes around 20 minutes, you only reach maximal, high-intensity effort for generally less than two minutes of the 20 minute program.

The Sprint 8 Workout can be performed while swimming, cycling, or even power walking. It can be done in the gym on an elliptical trainer, stationary bike, recumbent bike, or a treadmill. The only difference – when you ride something that supports your bodyweight, it generally lessens the intensity. And this means that to reach all four GH benchmarks, you’ll need to ride just a little longer than if you were running. (Details are in Chapter 8, Accelerating Growth Hormone Release with Anaerobics).

Example: running eight 60 meter sprints in 8 to 12 seconds (depending on fitness level) reaches the GH benchmarks, and so does 8 sets of 20 to 30 seconds of cycle sprints.

New Landmark Research

In a new study, researchers compared growth hormone levels in several ways – resting, after a 6 second cycle sprint, and after 30 second cycle sprint.

They also measured growth hormone for hours afterwards to see how long HGH stayed in participant’s bodies after exercise. (“The time course of the human growth hormone response to a 6s and a 30s cycle ergometer sprint, 2002, Stokes).

The Results

The 6 second sprint method did move HGH some, but didn’t come close to the body’s potential to release this powerful hormone. The 30 second all-out effort sprint experiment increased HGH by 530% over resting baseline and 450% over the lesser intensity sprint.

Like earlier research studies, HGH stayed elevated for 1.5 to 2 hours after the sprint program.

The Question

Will I change the Synergy Fitness Sprint 8 Workout to the One 30 second Sprint Workout?

Probably not…here’s why. The Sprint 8 is a progressive 8 sprint build-up program (to help avoid injury) verses one all-out 30 second cycle sprint. This may be okay for a young elite athlete. But for most of us, it will take a build-up sprint program to achieve 30 seconds of maximum effort during a workout. In fact, there’s some research that shows absolute peak effort can only be held for 4 to 6 seconds.

Also, the Sprint 8 Workout keeps the heart rate above the target heart rate for most of the 20 minute workout, which by-the-way, multi-tasks and accomplishes two workouts (aerobic and anaerobic) in only 20 minutes for our time-crunched adults.

What does this mean to you?

If you want the wonderful benefits of increasing growth hormone, Synergy Fitness is the NATURAL choice.

The Take Home

Spread the word. Tell your friends and relatives about the new research discoveries and how they can get the benefits of increasing HGH naturally through high-intensity exercise.

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