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The Black Sheep Of Muscle Building Foods: Pork

By Dave Ruel

If you’re looking to pack on some quality lean mass, the chances are very high that you’re getting all the main stream protein sources that you must add to your regular meals.

You’ve got chicken, eggs, fish, lean red meat, and low-fat dairy products all covered and have evenly distributed these throughout your day.
But, one high quality source of protein that far too many people completely overlook is that of pork.

Not only is pork a great source of protein, but it’s good for your overall health as well.
Let’s have a quick look at a few of the important facts to know about pork.

Why People Avoid Pork

So why is it that pork is often forgotten about anyway?

The most common reason why people often shun pork is simply because they think it’s far too high in fat to be eating and figure it will cause them to gain excess body weight.

This has been promoted in the media to a very high degree so most people are under the influence that this is actually the case.

Only it’s not – not if you choose wisely.

The Nutritional Profile Of Pork

When you choose leaner cuts of pork, it’s actually a fantastic source of protein with 24 grams per 3 oz serving. In addition to this, it also only contains a mere 3 grams of fat, just up from that of chicken and only 127 calories.

To add to these positive nutritional stats, pork is also a terrific source of iron as it supplies you with over 100% of your daily requirements and is also rich in vitamin B12, vitamin B6, thiamine, niacin, selenium, zinc, phosphorus, riboflavin, potassium, as well as magnesium.

All in all, you simply can’t afford to miss out on the nutrition benefits of pork.

Eating On The Cheap

Another very great benefit of adding more pork to your diet is the fact that it’s incredibly cheap. When compared with other protein sources such as chicken, fish, or seafood, pork is priced much, much lower.

For those who are on food budgets, this makes it a great regular addition to your diet. If you have protein requirements that move over the 200 grams per day mark, it can get quite pricey putting your diet together.

Pork will help take the sting out of your grocery bill.

So next time you’re getting set to go grocery shopping to pick up your weekly food supply, make sure that pork finds its way onto your list. Far too many people are completely overlooking what this food has to offer and are not only missing out on nutrition, but taste and variety as well.

The more variety you can get into your diet program, the easier you’ll find it is to follow it and the less likely you’ll be tempted to cheat and go in for that cheeseburger or order up a pizza – both of which definitely aren’t a healthy addition to your muscle building or fat loss diet plan.

Any of you ever try pork? Did you like it?

For more info, check out my affiliates page.

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Abs Training – The Defining Difference

Nutrition, Training

by Dr. Kareem F. Samhouri, CSCS, HFS
Neuro Metabolic Six Pack Abs Expert

Abs training is one of the most controversial and debated forms of training that
exists in the industry today. Many abs seekers still subscribe to the philosophy
of training your abs in isolation, performing crunches, and using abs devices to
sculpt their midsections; unfortunately, all of these training styles go unrewarded.

Getting flat, sexy abs comes down to 3 principles, above all else:

1. Stability Training

2. Systemic Fat Loss

3. Proper Nutritional Habits

Stability Training:

Training for six pack abs takes strategy, and it takes whole body movement.
Your abs are used as stability muscles in real life, so they need to be trained in the
same way when exercising. Exercises like squats, deadlifts, planks, push ups, and
unstable surface training all cause a balance reaction in your body. This balance
reaction results in an increased level of demand in your abs, creating a more stable
environment for your spine. Once your spine is stabilized, the rest of your body is
better primed for a contraction.

In other words, when your spine is at risk of being pulled out of the place due to
poor core recruitment, your body’s reaction is to weaken surrounding muscles and
decrease the risk of major injury. Stabilizing your spine before exercising your
extremities is a powerful and useful tool to add to your exercise program, starting
immediately.

Systemic Fat Loss:

Spot reduction is a myth. The most you can do to ‘spot reduce’ an area is train the
muscle underneath and reduce local inflammation. However, without reducing whole
body fat percentage, you are sure to mask your results within a couple of weeks again.

Systemic fat loss happens by creating an unstable metabolic state in your body.
Dynamic exercises that involve multiple joints in a single movement, change direction,
and constantly vary exercise equipment contribute to this unstable metabolic environment.

Energy system training, coupled with muscle balancing and EPOC, is a key to your
whole body fat loss success. This is possible by training at different speeds, involving
all muscle groups in your body, and training at a very high intensity while working out.

Proper Nutritional Habits:

Abs are made in the kitchen, right?

Well… no, not really. Abs are made through stabilization and systemic fat loss.
However, it’s very difficult to out-run a pizza. Your diet matters, and the food you
put into your body often dictates the level of energy you’ll have with a given workout.

Choose foods that help you produce higher levels of energy with your workouts.
Eat balanced meals that involve a slightly larger portion of protein relative to other
macronutrients in your meal. All your body to get into an anabolic state, rather than
catabolic, by providing it with the nutrients it needs to grow.

Stay hydrated. Muscle thrives on water. Fat loss and cellular metabolism thrive on
water. Electrolytes help keep you hydrated. Watching your intake of both water and
electrolytes is one of the easiest ways to speed up your results. Try drinking a 16 ounce
glass of water before each meal, when you wake up, and when you go to bed.

Micronutrients matter too. This is where a great supplement comes into play and can
help you take in all of your 7 essential nutrient classes. It’s not all about counting carbs,
proteins, and fats, because your micronutrients bring nourishment to your skin, hair, and
nails: your integumentary system. Since your skin is the largest organ in your body, it
stands to argue that it’s worth taking care of…

*******************

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Top 20 Bodyweight Exercises for Building Muscle & Strength

1 Comment / Training

by Jason Ferruggia

Bodyweight exercisesare awesome for building muscle and strength. Unlike a lot of barbell and dumbbell moves, bodyweight exercises are very natural and can usually be done pain free by most people… as long as you take the time to strengthen your connective tissue and work through the progressions properly.

If you have never done pistol squats before and attempt full reps today without preparing your knees for them over the course of several weeks you will end up hurting yourself. Then you will say that pistols suck and cause knee injuries. In order to work up to advanced bodyweight exercises you need to be patient and take the time necessary to master them. This will prevent injuries and also build tremendous muscular size and strength.

Most of my programs include 1-4 heavy barbell or dumbbell exercises along with a boatload of bodyweight exercises and some strongman stuff. I think that combination is the ultimate way to build bad ass size, strength and explosive power.

But if I had to pick between traditional weighted exercises, strongman and bodyweight I’d go with the latter every time. I enjoy it the most and I find it the most impressive.

Most people I know have almost no reaction to a guy bench pressing 500 pounds anymore. But if you show them a video of someone doing a dozen muscle ups or elevated handstand pushups they’re pretty impressed.

One huge mistake people make with bodyweight training is they never work up to more difficult levels of the exercises so they end up doing nothing but high reps.

High reps won’t build muscle and strength. Once you can do more than ten, and in some cases of lower body exercises- 20 reps, you need to progress to the next level otherwise you’re just doing cardio.

Below is a list of my top 20 bodyweight exercises for building muscle and strength.

Upper Body

1) Chin/ Pull Up
This exercise will build the lats better than anything else. An impressive number of full range, perfect reps is twenty. Unless you can do that you have some work to do. For all those beyond the beginner level I recommend 50-100 reps per week of some sort of chin up variation. The parallel grip chin/ pull up is easiest on the shoulders and elbows but I recommend a variety of grips for best results. Doing them on rings is safest as it allows for the most natural movement but is also significantly more difficult. Another great way to make chin ups more difficult and simultaneously more elbow friendly is to use Fat Gripz on the bar.

2) Rope Climb
This is another awesome lat exercise that will also build up your biceps and forearms as well as anything else out there. Your goal is to climb a twenty foot rope using just your hands.

3) Inverted Row
Some type of inverted row variation, either on a bar, rings, ropes or suspension straps should be included for mid back thickness and strength. To increase the difficulty try holding each rep for a few seconds at the top, using Fat Gripz or towels, placing only one leg up on the bench instead of two, or with both feet suspended up in the air. The latter variation is obviously the hardest and will take some time to work up to.

4) Inverted Face Pull Variations
To target the upper back musculature (teres minor, rhomboids, rear delts) you want to have your elbows directly out to your side when rowing. That means when you row the bar or straps toward you they will be at neck or face level. Again, you can do these on a bar, rings, suspension straps or ropes.

5) Front Lever
This is an awesome bodyweight exercise for developing the lats, grip, forearms and core. To progress into doing the dynamic movement I recommend starting with isometric holds.

6) Muscle Up
This is one of the most impressive exercises there is. Very few people will ever master the muscle up but if you take the time and have the dedication just about anyone can do it. Doing five perfect reps is a good goal to shoot for.

7) Handstand Pushup
These will build up your shoulders like nothing else and will usually cause less pain than a barbell military press. An impressive number to shoot for is ten full range reps. To get started on these you need to first master the handstand. It’s been said by high level gymnastic coaches that the ability to handstands is one of the most important things you can develop to improve your overall athleticism. Once you have mastered them with your feet against the wall and can hold them for sixty seconds without a problem you can work on free handstands. Just be sure to have spotters around or a mat to roll on to when you’re first starting out.

8] Pushup
In my opinion the pushup is the premiere upper body pressing exercise and I would choose some type of pushup over a barbell or dumbbell press any day of the week. They are that effective and beneficial and pose a lot less risk of injury than the other options. Listing all of my favorite pushup variations would be an article in itself but needless to say there are dozens of them. Some of the ones I use most often in training myself of clients are the steep incline suspended pushup (with your feet in the straps), regular suspended pushups on rings, divebomber pushups and one arm pushups. Planche pushups are probably the hardest variation but you’ll need to be prepared for 1-2 years worth of work to get there. A good goal for most people is ten one arm pushups. That’s strong and impressive.

9) Dip
These can be done on parallel bars but I prefer rings. If you do them straight up and down they will blast your triceps better than just about any other exercise. Fifty reps on parallel bars or twenty five on rings done in this manner is a good goal to shoot for. For more chest emphasis you can lean forward by flexing at the hip and holding your legs out in front of you. Instead of simply pressing on the way up, try to squeeze/pull your way up when doing them for chest emphasis.

10) Hand Walking/ Crawling
Walking on your hands is an outstanding way to develop shoulder strength and stability. This can be done upside down in the handstand position or it can be done in pushup position with your feet in the Power Wheel. Done in this manner it will train your abs harder than anything you’ve ever done. Shoot for 100 yards with perfect form, meaning no sagging or A-framing hips. Aside from walking on your hands, any type of crawl is awesome for full body strength and athleticism. There are numerous types of crawls such as bear crawls, tiger crawls, crab walks, etc. I suggest incorporating them into your workouts at least once per week as a finisher.

Lower Body

11) Pistol Squat
I love barbell squats as much as anyone. If you need to build muscle and gain weight fast few exercises will give you more bang for your buck. But a great assistance exercise or substitute to the barbell squat is the pistol squat. Pistol squats develop every muscle in the lower body along with great balance, stabilization, coordination and athleticism. Like many of the bodyweight exercises listed here the pistol will take several weeks of preparation to do properly and pain free. Even if you have the strength to do them the first time out your connective tissue won’t be prepared for the stress, so please take the necessary steps to work up to them. An impressive number of pistol squats to shoot for is twenty reps.

No matter how hard they try some people (due to certain injuries or limitations) may never be able to master the pistol squat. The solution is to get a high box and stand up on it with one foot. The other leg should be straight down at your side pointing toward the floor. Now you simply squat all the way down, ass to heel, like you would in a pistol squat. The only difference is you don’t have to hold the non working leg out in front of you and you won’t have as much rounding of the lower back.

12) Hill Sprint
Sprints aren’t typically thought of as a strength or muscle building exercise but rather a conditioning or speed development tool. That’s a shame because they can definitely build size and strength in ample amounts. If all you did for lower body was hill sprint 3-4 times per week with enough volume and ate enough food your legs would get significantly bigger and stronger.

13) Single Leg Deadlift
Technically this isn’t really a deadlift but rather a version of a single leg squat. Although if you are strong enough you can hold dumbbells in each hand while you squat down, which would make it more of a deadlift than a squat. To do this exercise simply bend one knee behind you and squat straight down to the floor. It’s like a pistol squat only the leg is bent behind you instead of straight out in front of you. Touch the back knee to the ground and then stand back up. The range of motion is far less so this is often a good first progression into pistol squats.

14) Single Leg Hip Thrust
While pistol squats take care of most of your lower body needs you may want to include some hip extension work to make sure you have all your bases covered. This is especially important for girls who want an ass you can rest a drink on. A great bodyweight exercise that does that for you is the single leg hip thrust. Set up two benches, put your upper back on one and one foot on another with the non working leg bent and up near your chest. After you can knock out 15-20 reps with perfect form while keeping your hips stabilized and not hyperextending your lower back I’d throw some chains or band resistance over your waist.

15) Single Leg Back Raise
I love glute ham raises but they aren’t necessary. Whenever you squat deep enough, like you do in a pistol squat the hamstrings get worked. The glutes also get a pretty good workout from pistol squats. But this does leave the lower back lagging behind a bit in the stimulation department. So to cover that part of the body a single leg back raise would be a great option. Of course you could do these with two legs until sets of twenty become easy. After that I’d switch over to the one leg variation on either a parallel or 45 degree angled bench.

Core Exercises

16) Power Wheel Rollout
If I could only pick one abdominal exercise this would probably be the one. To be considered strong on the Power Wheel rollout try working up to the point where you can do them on your feet for ten reps. Be sure not to let the hips sag on this one and keep the glutes squeezed and abs braced tightly throughout.

17) L-Sit
This exercise is awesome for developing core strength and mastering it will do you a world of good and have great carryover to numerous exercises and physical activities. Start with the bent knee version and progress slowly from there.

18) Hanging Leg Raise
This is an advanced abdominal exercise so work your way up to it slowly over the course of several months. I’d have the L-Sits down pretty good first. If you’re a beginner it may two years until you’re ready for this one. The ability to do 15-20 really picture perfect reps without jacking up your lower back is pretty impressive.

19) Straight Leg Curl Up
I know that sit ups and any form of spinal flexion are frowned upon in this day and age but if you want to add some mass, and thus the look of separation to your abs this exercise does the job quite well. I’ve seen people add an inch of muscle to their midsection by doing a few sets of these per week for a month. To do them properly you need to squeeze your glutes and drive your heels into the ground. Before you start the first rep take a deep breath and hold it while contracting your abs as hard as you can. Now slowly curl up, one vertebrae at a time, taking about 3-5 seconds on the way up and on the way down. Be warned that this is also an advanced ab exercise and that you need to be fairly strong to do it properly, otherwise it will just bother your lower back. The Janda Sit up performed in the same manner is another good one that I like as well.

20) Back Bridge
This will do more to improve the health of your spine than just about anything else you can do. Start very slowly and be careful on these. If you have preexisting injuries you may never be able to do this. Those with healthy spines should aim to work towards the point where they can bridge backward from a standing position to the floor and back up again.

There you have it, the top 20 bodyweight exercises for building muscle and strength. Of course, there are tons more and it was tough narrowing it down. This is far from a complete list and is only a fraction of the bodyweight exercises I use regularly.

As I mentioned, I usually like to mix these in with some barbell/dumbbell and strongman exercises but there’s no reason you couldn’t get by with just these alone.

The only thing missing from a complete bodyweight exercise regimen is a heavy pull. Bending down and picking something up is very important and is a basic human function. So if you want complete posterior chain and trap/yoke development the only must have exercise I’d add would be some type of deadlift or Olympic lifting variation. Even just throwing in some heavy farmers walks at the end would be a good idea.

If you’re not already doing so add a few of these exercises to your program today and work your way up to the highest level of each. I guarantee you’ll be happy with the results.

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7 Tips to NEVER Get Sick Again

Nutrition

by Mike Geary

Every time I feel a cold or something starting to come on, I do this ritual, strengthen my immune system, and my body always fights it off before I actually get full-blown sick.
1. Focus on Vitamin D (but NOT in pill form or “fortified” foods)

You need to be careful about artificial forms of vitamin D in many vitamin pills, as artificial vitamin forms are almost always either ineffective or possibly even detrimental compared to natural forms.

For this reason, you need to get your vitamin D naturally. The sun is the best source, and leads to a powerful strengthening of your immune system when your body can naturally produce Vitamin D from moderate sun exposure.

I know not everybody can take a tropical vacation every winter, but if you can, it’s best to try to take it right smack dab in the middle of the winter (when your vitamin D levels have dropped to their lowest)… getting even a few days of good sun closer to the equator in the middle of winter can really help increase your vitamin D and strengthen your immune system.

Remember that this does NOT mean getting burned in the sun… it means getting a moderate amount of sun on large portions of your body (not just your face) for approx 15-40 minutes per day WITHOUT sunscreen on (since sunscreen blocks the UV rays that directly stimulate the vitamin D increase in your body).

Everybody is different based on their skin tone… very pale skin tones may only need 10 minutes or so in full sun in the middle of the day to get adequate vitamin D before any skin damage occurs, but darker skin tones may need a slightly longer time (sometimes 30-40 minutes) in the sun to produce adequate vitamin D. To protect your skin, it’s essential to get enough sun without sunscreen on, but NOT get burned.

With that said, I understand that a tropical vacation in the winter is not possible for everybody’s schedule based on either work or finances, so…

Since you may not be going on a tropical vacation this winter, how can you still keep Vitamin D levels from falling dangerously low in your body?

Well, the best food sources of natural Vitamin D are egg yolks, fatty fish, organic meats, and some mushrooms (some portobella mushrooms and maitake mushroom are fairly good sources of vitamin D).

But what I do to make sure I’m at least getting a decent amount of the best absorbed vitamin D is to take a SMALL dose of cod liver oil daily in the deepest months of winter to make sure my vitamin D levels don’t fall too low. Make sure to take only small doses of cod liver oil (enough for 50% to 100% DV of vitamin D), as large doses can give you an overdose of Vitamin A. I take about half to 2/3rds of the recommended dose on the bottle.

FYI – The synthetic version of Vitamin D is ergocalciferol (vitamin D2), while the natural form is cholecalciferol (vitamin D3). By the way, fortified milk has added D2, not D3… so that’s NOT a good source. In fact, I don’t trust any “fortified” foods at all, including crappy breakfast cereals which claim to be good sources of vitamin D… not so!

2. Garlic to strengthen your immune system!

Garlic is one of the most potent of all superfoods! Not only does high dose garlic go back thousands of years for treatment of sickness, but recent studies back up the legendary claims for boosting your immune system.

What’s best though — “aged” garlic pills, whole garlic in foods, capsules, etc? I can’t seem to find a consensus on this one, so what I simply try to do is use a variety of sources, including garlic powder on a lot of my foods, fresh chopped garlic in meals, and also a garlic capsule or two each day.

If I feel a possible cold or sickness coming on, I really start loading garlic into my foods heavily and I take a few extra garlic capsules that day too.
3. Kombucha tea strengthens immune system

Kombucha tea is a fermented tea (naturally effervescent) that contains billions of friendly gut organisms (probiotics) that help to strengthen your immune system by bolstering your levels of good organisms in your gut.

Remember that 70% of your immune system lies in your gut and the health of the friendly organisms in there to protect you against pathogens and sickness.

You can find bottles of Kombucha tea at health food stores such as Whole Foods.

When I feel any sickness coming on, I start loading up on Kombucha tea, drinking it throughout the day. It has a strong taste, so I mix it with my normal iced teas at 1/3 Kombucha and 2/3 regular iced tea. I’ve started seeing other probiotic drinks on the market recently too, so just make sure to look for one that has very minimal sugar per serving (3-6 grams per 8 oz serving is acceptable, but much more than that is too sugary).
4. Green tea, Chamomile Tea, and other teas

There is evidence that green tea and chamomile tea can help aid in strengthening the immune system.

Even if the effect is small, you can’t go wrong because both are loaded with powerful antioxidants unique to each tea.

For that reason, I try to drink a couple cups of green tea with a small bit of raw honey early in the day, and then at night, I have a couple cups of chamomile tea.

This isn’t a bad idea even for a regular habit, but it’s even more important when you feel a sickness possibly coming on. I also drink a lot of other teas too such as Rooibos tea, which is thought to be even higher in antioxidants than green tea.
5. Loading up on antioxidants

We already know how important antioxidants are to overall health as well as immune system support.

For this reason, I make sure to really load up on antioxidant-rich fruits, berries, unsweetened cocoa (in smoothies, etc), and veggies to help prevent sickness.
6. Light exercise (yes – light exercise, not hard)

When you feel a sickness coming on, a super-high intensity workout is not a good idea, as hard training forces the body to do a lot of recovery, this at a time when your body needs all of it’s efforts on trying to fight off the oncoming sickness.

Although I usually recommend high intensity training, when sickness might be coming on, it’s just a good idea to get some light exercise instead.

Personally, I like to get outside for some fresh air and go for a hike or go snowshoeing. These aren’t very strenuous for me, so they won’t cause my body to be forced to do a lot of recovery… but just getting out in the fresh air and getting the circulation going I feel is good to help the body fight off the sickness.
7. Avoid ALL processed foods and sweetened soft drinks

If you’re serious about your health and getting lean for life, this should be an everyday rule for you anyway (except maybe for cheat meals)…

However, when you might have a sickness coming on, this is no time to bombard your body with processed foods, inflammatory omega-6 oils (soybean oil, corn oil, etc), fried foods, high fructose corn syrup, refined sugars, and chemical additives.

All of these force your body to do extra work to deal with all of this junk and the internal inflammation that they cause in your body.

Instead, this is a time that you need to give your body only wholesome unprocessed foods that are only 1 ingredient…fruits, berries, veggies, eggs, nuts, seeds, grass-fed meats, etc.

These 7 tips will go a LONG way to helping to ward off that sickness that is trying to get a hold of you… Here’s to a healthy strong body!

Note: I’m not a doctor, and none of these tips are prescriptions for any individual person… they are simply the steps I’ve personally used over the years to successfully fight off sickness pretty much every single time. Again, I haven’t been legitimately sick in at LEAST 6 or 7 years now that I use these steps!

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4 Facts On How To Lose Weight Fast

1 Comment / Nutrition, Training

By Cassandra Forsythe-Pribanic, PhD, RD

1 – It’s harder to lose weight when you’re over 45 than when you are younger  TRUE

Yes, as the clock ticks ahead each day, your ability to lose fat and build muscle becomes more difficult (if only we could stay 17 our whole lives…).

With advanced age, comes hormonal alterations that cause increased fat storage and decreased muscle growth.

We also have to battle elevated free radical damage, due to both environmental and chemical stress, that promotes depressed metabolic activity in addition to joint pain and excess muscle soreness, making exercise harder and less enjoyable.

Finally, as we age, our lifestyles become much more sedentary and full of roadblocks to healthy eating and consistent exercise.

But, with all this said, you can lose fat and weight as long as you stay committed and find ways to exercise and eat well all the time no matter what barrier comes in your way. As the popular saying goes: When the going gets tough, you must get tougher! Don’t give up and the positive results will come.

2- Sugar-free foods are best for weight loss  FALSE

Hopefully in this day and age, people have figured out that sugar-free labeled foods are not helpful for weight loss. In fact, recent studies show that people who consistently consume some artificial sweeteners have higher body fat levels and more problems with their body weight than people who do not use these chemicals.

Artificial sweeteners may still be registered by the brain as a sweet food, which elicits a sweet response in the body; this may lead to greater hunger later in the day and more fat storage for certain people.

If your goal is to lose fat and curb your sweet tooth, then your best bet is to eliminate all foods with a sweet taste (other than natural fruit), and your body will look and feel better, while eliminating sweet cravings that cause you to crave bad foods.

3 – Counting calories will help you lose weight and keep it off  FALSE

Although caloric balance is important for weight loss, physically counting calories puts a stress on us that eventually leads to greater weight problems down the road.

Known as cognitive dietary restraint, people that put their body through this stress of counting every calorie, weighing every food portion, and analyzing every meal, cause damage to their metabolisms and normal hormonal balance, which lands them with more body fat than less.

The smarter way to lose weight and body fat long term is to learn what healthy foods to eat all the time and allow yourself to eat some foods you know are bad, but not go overboard.

4 – You can’t gain muscle and lose fat while dieting  FALSE

It is actually very possible to gain muscle while losing fat in a weight loss situation. Scientists from University of Connecticut conducted a 12-week weight loss study where men either consumed a low-fat or low-carbohydrate diet while they weight trained 3 days per week. During this time, several of the men following the low-carbohydrate diet gained muscle and lost fat while decreasing their body weight, as seen by DEXA evaluations (the gold standard of body composition evaluation).

The key thing to losing fat and increasing body muscle while losing weight, is that you must add resistance-training exercise to maintain and build muscle.

Then you have to eat a diet rich in complete proteins, healthy essential fats, and fibrous carbohydrates, so that you’re providing your body with the building blocks for muscle and the energy to burn fat.

You can still look good and look even better while losing weight, but your diet and type of training must be right for your body.

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