Horror Workout Series | The Deadly Bench Press

The bench press looks simple enough, so too many people attempt to lift heavier weight before their bodies become adjusted to the movement. Even though your in a supine position, your entire kinetic chain needs to be efficient enough to handle the bench press without causing yourself injury. Form is all relative to how well you have adapted to the bench press movement.

Take a look at the classic master of benching, Franco Columbo. He's on his toes and his back is not arched. The bench is too high for him. He still has complete control and that's what I mean by form is all relative to the individual's experience, skill and adaptations to this movement.

So, from time to time, I do see people bench pressing with unique styles, but have the movement under control. However, I've also seen horror happen in the gym when style becomes more of a priority than control.

Here are some of the people I've seen with danger written all over.

1. No Clamps Champ, This guy loves throwing on as many 10 lbs plates as possible and doesn't use any clamps on the barbell. He throws out speed reps and by the end of the 8th rep, a few plates fall off the bar. This upsets his balance and one side of the bar crashes down. All the plates fall off one side, then like a teeder todder effect, the other side of plates fall off. Be careful not to be near this person when the bench press.
2. Go Heavy Go Home T-Shirt Champ, This guy will warm up with a 45 lb plate on each side of the bar, but in reality he's already at his 70% intensity. He's only getting between 8-10 reps out, but feel that he can jump to 2 plates a side and get out at least 6-8 reps. Well, first off the guy needs a spot to get the bar off the rack. That's the first sign something is gong to go bad. The next thing you know, at 2 reps, the spotter is doing barbell shrugs to get the weight off the idiot's chest.
3. Scary Scream Runaway Champ,, This guy will start off benching at a low level harrr, then with each rep, increase the volume until he's screaming at the top of his lungs. Little does he know that he's potentially causes accidents because of people concentration is broken by his stupid screaming. Shut the F*uck up already. People that scream like this have weak core muscles and need to compensate, but most of the time just feel like screaming to get attention. If I see you in the gym screaming for attention, you might just get a 10lb plate flying across your head. So, anyway, this champ, will then get off the bench and run away from it, either he let out some bad gas with his screams and was only screaming to cover the sound of his farts or he thinks the bench is now going to try and fight back.

If you want to add to this list, by all means go ahead.

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Start The Day After Halloween - Stop Snaking for Good

Binging on Halloween is easy to do, as treats are everywhere. Over eat, I mean really really gorge yourself with junk food until bedtime. Make sure you eat every bit of junk, if there are any left-overs then toss them in the garbage. You will wake the next morning and won't want to see junk for a long time. This is the perfect time to start your diet and restrict your caloric intake. The next day after Halloween has been a starting point of many dieters, including myself and it's like a switch gets turned off for cravings of junk and another switch gets turned on for fat burning. There's actually a science that will back this up, but take my word that binging for one day like this will work. It may be similar to the way a moderate smoker quits smoking. One day, smoke about 3 packs, and the next day you'll quit for good. What's happens if the cravings come back ? Well, you'll be so in tune with your diet and happy about the results your getting and the crazy transformation of your physique from flab man to buff man, that you will not want to give into any cravings. If you do, it means that you probably are better off with a personal training coach who can adjust your diet and training and give you the encouragement you need to pull through those times.

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7 Tactics to Lose weight and keep it off

These are 7 tactics that I use to keep the weight off, under control and progressively reduce my body fat to my desired level which is normally a healthy but sexy 9%

Weight Loss Tactic From an Extreme Freak of Nature, presents "You can have the rest of my left overs honey!"

The big secret to losing weight is Portion Control.

Everything is super sized these days, even our plates and drinking glasses. The rule for portion control is this.

1. Protein portion should fit in one palm of your hand.
2. Carbohydrates should fit in both palms of your hand, do not cup your hands together.
3. Eat 5 meals a day spread out at least 3 hours apart.

You should pick protein and carbohydrate sources, that naturally contains unsaturated fats.

If your an athlete, it would be more important to measure your food with a weight scale for the first week and then visualize your portions according to the size you used on the scale that week. You need to have a good memory for this otherwise, you will need to measure your food on the scale.

Stress Management through Relaxation

One technique to learn and use is called Usui Reiki Ryoho. Reiki flows to the areas of need, soothing pain and supporting the body's natural ability to heal itself. Long term practice of whole-body reiki will restore the general condition of the body. Reiki helps to harmonize body, mind and spirit for yourself or anyone you want to help. It is a complimentary therapy and a non invasive technique (hands off). Reiki is very subtle and calming yet have powerful positive effects. Reiki is primarily emotional release work. I know 2 Reiki masters in the Ottawa and Toronto region who are very reputable. If you would like their info, please let me know.

Hormonal Function Restoration

The easiest things to do to ensure your hormone levels can balance out and restore themselves are the following:

• Hire a qualified personal trainer to plan your fitness or bodybuilding program, so that you avoid over training and meet your goals. By not using exercise periodization, over training can really screw your hormonal balance.
• Get solid sleep. Seven hours of sleep is great, but if you can't get enough, at least get quality sleep. Invest in a good mattress and don't eat too much before going to bed. If you have trouble sleeping, try the natural supplement ZMA, it's great and you have vivid dreams too. Another tip is to not stare at the T.V or computer screen for at least 30 minutes before going to sleep and make sure it is completely dark where you sleep. Even the moonlight or alarm clock light can affect your quality of sleep.
• Get a saliva test kit or go to a licensed holistic doctor to get a saliva test done. A saliva test should include a complete hormonal test and results. Through diet and exercise and certain natural supplements and therapy, you may be able to restore proper hormonal balance.
• Stop the bad habits, such as smoking, drinking and taking rec. drugs. It's horrible stuff and takes years off your life and wreaks your hormonal balance.

Learn to Eat with the Right Macronutrient Ratios

If you talk to a dietitian, the magic ratio is 60% Carbohydrates, 20% Protein and 20% Fat.
For non-athletes this is fine and recommended. However for athletes, I personally recommend that you start with 60 % Carbohydrates, 30% Protein and 10% Fat.

Drink More Water

Drinking more water, can hydrate the body better, so that it functions more effectively. That means, when working towards losing weight, your body can be in an optimal hydrated state which will help your metabolism keep the fat burning process going strong. Water supresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.

Get Rid of the Junk in Your Home

If you can't see it or find it, you won't eat it. This goes out to all those late night snackers, who eat amounts of snack foods that can feed an entire family for the day. My suggestion, is to grab a garbage bag and empty your house of junk food. If you end up with a having nothing to eat, kick yourself in the ass because that's why your fat. Your choice of food which is your diet sucks. You don't have eat pies and ice cream to feel like your enjoying your life. Enjoyment of life comes from feeling alive and adrenaline! Junk food kills life. It's like eating crunchy chicken. Go grocery shopping for real food and never go grocery shopping on an empty stomach.

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Obession with liquid energy before a workout

Anything that artificially gives you a sudden big boost of energy provides a false sense that your achieving more in the gym. Heavier weights and more reps comes with time and a solid food and training program. It certainly does not come from an energy drink. Are you hooked on these types of drinks? If so, watch this video, have a great laugh and step back and say "I should save my money and buy personal training sessions that will educate me on the negative effects of artificial energy boosters".

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When should you use a weight belt?

I've discovered that weight lifting belts are great for the following reasons

1. A weight lifting belt, will keep your gut in. This means that you are more conscious of tightening your abs because all the feeling of the belt wrapped around you. Basically, it can remove the bloated look, if you do it right and long enough.
2. They add stability to your core and keep your lower back and abs warm. Depending on how much your lifting, they may also keep your organs from bursting out.

If you want the benefit of keeping the gut in and getting rid of the bloat, you should wear a belt all the time during your exercise training. It does not need to be super tight, but just tight enough to hold your gut in. The main purpose of using a weight lifting belt is to help stabilize the core and keep the muscles warm. It's most important use is during maximal strength training.

When performing any of the following exercises with the goal of maximal strength ( 1-7 reps )
80 % - 100 % Intensity, wearing a weight lifting belt can help avoid those little tweaks of discomfort in your back, by keeping your abs tight. This would be similar to a drawn-in maneuver but you don't have to mentally think about the motion. The drawbacks is that it's not a true drawn-in maneuver, but psychologically it works much better, since you feel more confident with your heavy lifts.

Exercises that I recommend you wear a belt would be:

Barbell Bent-Over Rows
Russian Deadlifts
Barbell Cleans or any other basic powerlifting exercises
Standing Barbell Curls
Standing Dumbell Curls
Incline Barbell Presses
Incline Dumbell Presses
Barbell Squats
Hack Squats

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Horror Workout Series | The Deadly Squat

I've done this myself once, but I was young and foolish. I hated squatting when I first started training but I did them with 80-85% Intensity most of the times. One day at the gym, I
decided to go all out on my last set (of course). I had the bar loaded with all the plates in the gym.

People were using the 45s, so I had to load the bar with 25s and a bunch of 10s.. I wish I had a picture. I had something like 310 lbs loaded on the bar. I had 5 25lb plates on each side, 2 10 lbs on each side and 2 5lbs.. It was a mess and awkward. My knees were strapped, my Weider belt was on tight and my training partner slapped me a few times to pump me up. I was ready.
I get under the bar, lift, step back a few and start squatting. I'm doing half squats, because it was really heavy and wanted to get a few out at least, but after my first 2 half squats are started to go deeper bit by bit until my 5th rep which was butt to the ground.

BIG MISTAKE! So, butt to the ground, I needed a spot. My training partner assisted my lift from behind by squeezing around my chest and going into a squat motion. I managed to get half way, but my legs were buckled and there's only so much a training partner can do about that. Instead of throwing the barbell behind me.. it was coming forward and I was bending forward at the hips. Ladies and Gentlemen, I went from a squat to a good morning exercise with 310 lbs exhausted on my back. I tweaked my lower back from that, but was fine a week later. No permanent damage.

What would have made this squat deadly was the fact that my legs did not give out completely and I managed to do a good morning with 310 lbs and not a face plant to the ground.

Lessons learned from this ?

You may be thinking, train with less weight. Wrong.
You may be thinking, train with a better spotter. Wrong.
You may be thinking train legs and back together. Wrong.
You may be thinking full squats are dangerous. Wrong.

If I had to change anything that day from my experience, I would have used a cage with safety pins. That's all. There's no point with training with less weight when your goal is maximal strength and at that time it was. Always squat in a cage with safety pins.

Do you have any horror stories from squats ? Share them.

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21 Healthiest Foods on the Planet Revisited

If your a serious surfer or stumbler, you've probably seen the popular article
about the 29 Healthiest Foods on the Planet. Everything from Apricots and Onions to Peanuts and Crab. I believe that all food is something that affects people differently.

Here's a healthy food list that the majority of people can eat found from around the world.
What are the world's top healthiest foods? Well, this is my top 29 Healthiest Foods on the Planet Revisited.

1. Eggs, with the yolks have 100% BV for protein, rich in key vitamins and contain smart fats which are mostly unsaturated fats which lower the bad blood fats LDL. Your body also needs dietary cholesterol which is used to manufacture testosterone and helps produce vitamin D. Eggs contain most of the minerals that the human body requires for health. In particular eggs are an excellent source of iodine, required to make the thyroid hormone, and phosphorus, required for bone health. The egg provides significant amounts of zinc, important for wound healing, growth and fighting infection; selenium, an important antioxidant; and calcium, needed for bone and growth structure and nervous function. Eggs also contain significant amounts of iron, the vital ingredient of red blood cells, but the availability of this iron to the body is uncertain.
   
2. Figs, organically grown from the fig tree have tons of vitamins, quality carbs and high fiber. My dad grows fig trees in the backyard and I get the chance to eat them organically which is important as you know. Figs are a good source of dietary fiber, potassium and manganese. Figs give you the right kind of energy balance and you can eat a few without feeling ill. It's a natural colonic too!
   
3. Tomatoes, organically grown from the garden have tons of vitamins and super nutrients and high fiber. My dad grows these as well which are organic too. Tomatoes and me have been friends since I was 3 years old. Tomatoes are an excellent source of vitamin C, vitamin A, and vitamin K. They are also a very good source of molybdenum, potassium, manganese, dietary fiber, chromium, and vitamin B1. In addition, tomatoes are a good source of vitamin B6, folate, copper, niacin, vitamin B2, magnesium, iron, pantothenic acid, phosphorous, vitamin E and protein. Tomatoes are the mother of all vegetables. They are rich in anti-oxidants such as lycopene are the my preferred topping on rice cakes.
   
4. Broccoli, organically grown from the garden have tons of vitamins, super nutrients and high fiber. Another vegetable that is a staple in my bodybuilding diet 4 to 12 weeks out. Broccoli contains glucosinolates, phytochemicals which break down to compounds called indoles and isothiocyanates (such as sulphoraphane). Broccoli also contains the carotenoid, lutein. Broccoli is an excellent source of the vitamins K, C, and A, as well as folate and fiber. Broccoli is a very good source of phosphorus, potassium, magnesium and the vitamins B6 and E. I prefer to steam my brocoli and eat it in the morning.
   
5. Berries, local berries such as blueberries, raspberries, blackberries, have tons of vitamins and super nutrients. They also make a great night time snack. Drink plenty of water with them. Berries are phytonutrient rich. These fruits contain significant amounts of anthocyanadins, antioxidant compounds that give blue, purple and red colors to fruits and vegetables. In addition, berries also contain ellagic acid, another phytochemical that has been shown to prevent cell damage. Berries are a very good source of vitamin C, manganese, and both soluble and insoluble fiber like pectin. Berries are also a good source of vitamin E, which helps because I have ocular albinism and need all the help I can get.
   
6. Lentils have tons of super nutrients and taste good. My mom always said that Lentils give you plenty of iron. Being into bodybuilding, you can never get enough of it. Lentils are an excellent source of molybdenum and folate. They are a very good source of dietary fiber and manganese and a good source of iron, protein, phosphorous, copper, thiamin and potassium.
7. Pineapple, is what I have added to my oatmeal and eggs. It contains an enzyme that helps breakdown the egg protein. Your body does this anyway, but when your eating like 2 dozen eggs a day, a little help doesn't hurt. Pineapple is an excellent source of vitamin C and manganese. It is also a good source of vitamin B1, vitamin B6, copper and dietary fiber. Pineapple also contains bromelain which is a natural mild anti-inflammatory substance.
   
8. Yogurt, is the bomb of good bacteria. Yogurt is a very good source of iodine, calcium, phosphorous, and vitamin B2. It is also a good source of protein, vitamin B12, potassium, molybdenum, zinc and pantothenic acid. Yogurt naturally contains
   Lactobacillus casei which is a good bacteria for your gut and helps boost your immune system.
   
9. Talapia, wonderful talapia fish is what I ate for 3 years after I discovered it in the frozen section at Costco. Talapia is a white fish, which is tender and thin. Talapia is an excellent source of protein and selenium. It is also a very good source of vitamin B6 and phosphorous. In addition, talapia is a good source of omega-3 fatty acids, vitamin B12, potassium, vitamin D and niacin. I instantly felt an immune boosting effect and increase in energy while dieting on this specific fish. It's also much lower in sodium than other fishes such as cod or tuna.
   
10. Spinach, tastes better with a healthy natural dressing or even better when steamed. I ate loads of this stuff to fill me up. Spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. It is a very good source of dietary fiber, copper, protein, phosphorous, zinc and vitamin E. In addition, it is a good source of omega-3 fatty acids, niacin and selenium. Spinach is also high in flavonoids which are powerful anti-oxidants.
    
11. Basmati Rice, the fluffy rice. Another staple in my bodybuilding diet. Going brown or white doesn't really matter. The GI for brown is lower, however it's the GI load and the GI load for white is the same as brown, at least for me, since I don't notice any energy imbalance 2 hours after I ate 150 grams of it. Rice is an excellent source of the trace mineral manganese, and a good source of the minerals selenium and magnesium. It gives me good energy to exercise with high intensity.
    
12. Steel Cut Oats, another great source of energy. This was the biggest staple in my diet. I ate so much I thought I was growing into an oat. Oats are an excellent source of manganese and a very good source of selenium. In addition, oats are a good source of vitamin B1, dietary fiber, magnesium, protein and phosphorus. I notice my immune system top noch, while eating oats. The steel cut version contains more fiber and has a lower Glycemic load.
    
13. Breast Milk, well I've never tried breast milk but the benefits must be amazing. Breast milk is rich in IGF-1 and DPA - As it helps babies develop, it will also help you develop. Larger muscles, less fat, big brain and super immune system. Can't get breast milk? Well, Omega 3 Seal Oil comes close, with providing DPA at least.
    
14. Egg Plant, I grew up on these too. Even though it was the first thing I would avoid to eat because it looked scary to me as a child, I was forced to eat them, like that B rated movie, The Blob. Eggplant is a very good source of dietary fiber, potassium, manganese, copper and thiamin (vitamin B1). It is also a good source of vitamin B6, folate, magnesium and niacin. Eggplant also contains phytonutrients such as nasunin and chlorogenic acid, which are very powerful anit-oxidants. Eat your eggplant kids and grow up to be strong like me.
    
15. Homeade Rye Bread, low of the Glycemic Index and Load, I enjoy this tasty bread toasted plain with my eggs. Rye is an excellent source of manganese and a good source of dietary fiber, selenium, phosphorus, magnesium, and protein. It also contains lignan phytonutrients. The insoluble fiber in Rye helps move food faster through the digestive system and acts as a natural anti-toxin.
    
16. Spaghetti Squash, is very tasty and easy to prepare. I usually bake them in the oven and then scoop them out. The insides peel like string cheese. Yum. Squash is an excellent source of manganese and vitamin C. It is also a very good source of magnesium, vitamin A, dietary fiber, potassium, copper, folate, and phosphorous. In addition, summer squash is a good source of omega-3 fatty acids, vitamin B1, vitamin B2, vitamin B6, calcium, zinc, niacin, and protein.
17. Japanese Sushi, I've always liked Nigiri and Maki Sushi and always eat it on my diet, once or twice throughout the week. I justed visited this great place called 1000 Sushi Islands on Carling Ave. in Ottawa. Everything is prepared fresh as you order and it's also a sit down buffet. I highly recommend it. Sushi contains vegetables, rice and fish, so they are high in vitamins and minerals, anti-oxidants and low in fat and low in sodium.
    
18. Rabbit Meat, I grew up on rabbit meat too and although today I don't eat rabbit meat too much as it's harder to find. Rabbit meat is low in Sodium. It is also a good source of Niacin, Iron, Phosphorus and Selenium, and a very good source of Protein and Vitamin B12. This meat has an equal ratio of saturated to unsaturated fats. It is high in both Omega 6 fatty acids and has a amino acid profile which list lysine as abundant. L-Lysine is great for the immune system. I chose Rabbit meat instead of other meats, because rabbit is found to be uncontaminated 99.9% of the time and always get it from your local butcher. As well, it is great for dieting as it's very low in sodium, much lower than other meats such as chicken or beef.
    
19. Dark Chocolate, important food group of course! I eat this in small doses 50 grams and only eat 80% dark or more. It must say that on the label or don't buy it. Make it yourself, even better. Cocoa phenols in the dark chocolate help lower blood pressure. This is important because when you workout consistently and have other stresses in your life, you need to manage your stress which also manages your blood pressure. In addition, dark chocolate helps you manage your blood pressure which in turn helps manage your stress. It's not all imagination. Cocoa phenols do work on the body and work very well. Live longer with dark chocolate (Since 1997)
    
20. Fresh Cheese, such as Ricotta or Cottage Cheese are also another staple in my diet. I pick the 2 or 3% fat cheeses. These cheeses are high in natural whey protein that your body can actually use. The whey protein isolate powders are a waste of money only because most people consume way too much for your body to absorb, and directly causes a loss of calcium and dehydration. Unprocessed cheeses are a perfect source of milk and whey proteins and are high in calcium. These combined proteins have a superior balance over any protein powder these days.
    
21. Grapes, an excellent water based fruit. Grapes are excellent sources of manganese and good sources of vitamin B6, thiamin (vitamin B1), potassium, and
    vitamin C. In addition, grapes contain flavonoids: phytochemicals that are antioxidant compounds. These flavonoid compounds include quercitin, as well as a second flavonoid-type compound (falling into the chemical category of stilbenes) called resveratrol. They say grapes are anti-aging and I agree. They keep you strong and healthy and you get a concentrated dose of these flavonoids from homemade wine. I'd also like to stress that grapes are a great food to detox with.
    

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