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The Fast Food Guide

Ever find that you're on the go, and haven't planned your eating well? So you decide to eat out. If you're trying to maintain your body composition or lose fat, eating out can absolutely destroy your results if you decide to go on the “see-food-eat diet.” There's always a loophole though. There are ways to still eat healthy while eating out at "unhealthy" restaurants. Just to make sure my readers understand, I do not suggest eating out should be a regular occurrence. This is just some information you can use when you find yourself in a bind. I will go over a few adjustments you can make to your food choices. I will also go over some specific items that you can select when you find yourself in a fast…
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Heavy Lifting Not Required

[caption id="attachment_124" align="alignleft" width="219" caption="Even The Mouse Can Smell The Bull@#$t"][/caption]I hope the title of this entry makes you laugh as much as it did for me. It’s the title of an article from The Province last month. Written by two doctors, no less. It's trash articles like this that makes me question the sanity of some of the professionals out there. It makes me wonder what is worse: unintentional ignorance, or intentional ignorance. What I mean by that is some people read something and then seems to defend it with grand zealousness, completely ignoring the truth. Then there are others who don’t know squat about something, yet defend it to the death even though they have no facts backing it up. Basically the article said to lift 30% less…
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Random Friday

Another random friday for you. I will most likely expand on a couple of these topics in the next couple of weeks. Enjoy! !bul! CNN released an article last week, in which a man lost 27 pounds in two months eating mostly junk food. Not only did he shed of those pounds, he also lowered his LDL (bad cholesterol), raised his HDL (good cholesterol) and lowered his triglyceride levels. It was also revealed that he had a protein shake and a few types of veggies along with his diet. Personally, I think it’s an interesting test. However, he was in a caloric deficit of about 800 calories per day. So yes, he is going to lose weight with such a large caloric deficit. The article doesn’t say anything about his…
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Weight Training Injuries

A close friend of mine suggested I write on a few injuries that can occur from resistance training with poor form. I think it’s a great topic, as I’m sure many people get little kinks from weight training. These small things, if not addressed properly may lead to bigger issues down the road. I’m sure most people don’t want to be confined to a wheel chair because they couldn’t check their ego at the door when they were younger. What sorts of injuries can occur from resistance training? There are a more than I can name, but I will briefly go over more common injuries that occur. Inflammation is a big one: bicep tendonitis, tricep tendonitis, patellar tendonitis (around your knee), lateral epicondylitis (outside of elbow) and medial epicondylitis (inside…
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Habit-Based Nutrition… Why It Works

I’d like explain to my readers about habit-based nutrition and why it works. Habit-based nutrition is something I learned during my Precision Nutrition Certification. I’ve talked to many people about how their trainers would guide them into dieting. Usually they tell me “my trainer made me eat Special K” or “they gave me this sheet that tells me what to eat and how much to eat.” These blueprint-type methods rarely work. I remember when I first started helping my friend (we’ll call him Tony) lose weight. He went from around 290 to 225 in 6 months. He is probably the most motivated person I have ever worked with. I probably could’ve given him a complete blueprint to follow, and I have no doubt that he would’ve followed it to a…
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Need Motivation

I came upon this clip today thanks to Alwyn Cosgrove. I thought I'd share it with my readers. Yes, I know it's just acting, but it goes to show, if you want something bad enough, you will do anything to get it...
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Applied Energy Systems

Have you ever wondered how your body produces energy to produce movement? In this post, I will cover the 3 basic energy systems the body utilizes to contribute to the formation of adenosine triphosphate (ATP), which is what the body uses for energy. The three basic systems are the following: ATP-PCr system, Anaerobic Glycolysis and Oxidative Phohsphorylative Pathway. Let’s first examine the ATP-PCr system. This system along with anaerobic glycolysis is anaerobic in nature. This means that it doesn’t require oxygen to produce ATP. Anaerobic exercise consists of high intensity exercise lasting less than 2 minutes. The first 3 seconds of exercise uses up stored ATP. The ATP-PCr system only regenerates ATP for about 10 seconds after the onset of intense activity. Exercises that utilize the ATP-PCr system would include…
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So Why Use Whey Protein?

!anchor!wheyprotein!endanchor! I assume anyone reading my blog has some idea of what whey protein is. It is a byproduct of cheese production. It has a great amino acid profile, containing all 8 essential amino acids. Essential amino acids are vital because they cannot be synthesized by the body. They are only obtained in our diet. There are a few reasons a healthy individual may supplement with whey protein. They may be trying to get huge, get ripped, or use whey as a meal replacement (MRP). Individuals who are trying to increase meal frequency may use whey protein to supplement their diet. Whey protein is mobile and can be consumed quickly. At a bare minimum you can mix the whey with water and down a shake. Of course this doesn't supply…
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Random Friday

I've been a busy lately, so this is going to be short. I'm taking this "Random Friday" idea from a couple other coaches I highly respect. Mike Robertson and Mark Young are the guys and they both have excellent blogs. Anyways, here are a few things on my mind: 1. If you follow bloggers, use Shrook. It's basically an RSS reader. You can put all your favourite bloggers into categories, then you can sift through all new blog entries. Very useful. 2. I really wish they had more gyms that catered to my crowd. I realize most people don't really want to be near guys who are a bit bigger than usual, lift more weight than normal people. It's just annoying when I'm lifting, and I feel like I'm breaking…
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