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| Date | 2007-10-10 |
| Location |  |
| Message | Jeff, Thank you for your prompt e-mail replies. You have a great physique and are a very knowledgeable person. I've only read a few of your articles so far but intend on reading many more. We will definately be in touch. Take care, Adam |
Private Message added 2007-10-08 |
| Date | 2007-09-20 |
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| Message | To my new hero!!! How can anyone not admire someone who is ethical, intelligent, healthy, driven, humble, kind, considerate, funny, and compassionate...and that's just the "inside"? What a pleasure it's been getting to know you...and I hopefully will get the chance to know you lots more!!!  |
| Date | 2007-09-04 |
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| Message | Hello Jeff: Congratulations on your WEB site is very interesting and informative. You are a great inspiration. Thank you, BN |
| Date | 2007-08-31 |
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| Message | Hi My name is Nancy.
I saw your pics and your many articles on line and all I can say is WOW!!! After seeing how successful you have been in your career and helping others I was hopiong that you could help me too!!! I currently reside in Wisconsin-USA. I have wanted to improve my body for the last year...I had a back injury and it disabled me almost 100%...I gained up to 200lb and normal weight was 115lbs.I have now lost 55lbs but still I need help to lose the last of the weigh and firm up...I have been under weight lifting program...But had to stop it due to not having transportation to the gym...Any home bound ideas you can give a lady of interest? Thank you very much!!!! Nancy Anne 
Jeff's Response Hi Nancy. Thank you for writing and for the kind compliments. To answer your question, there are a host of exercises that you can do at home that require no specialized other than basic equipment that you may find around your home. rather than write a book here, I will discuss a few basic things you can do for each bodypart that will help you improve your physique. Because your goal is to lose weight and tone up my suggestion would be to perform the exercises I will suggest below in a circuit, one after the other with little or no rest in between each exercise. The object of the workout should be intensity, so rest no more than two minutes at the end of each circuit before starting the next one. Other tips: Perform 8-12 repetitions of each exercise (resulting in failure at the last rep), and work up to four to six complete circuits. Now before you start, you should warm up properly and stretch. Warm-up exercises and stretching are essential to any workout. Both help prepare your muscles and joints for more intense activity. This helps prevent injury, as well as promoting circulation. Warm-up exercises should be done before stretching. Warm-up exercises increase the temperature of the body, making the muscles more flexible and receptive to strenuous activity. Warming up should slightly increase the heart rate but not to the level experienced during your workout. The warm-up should be intense enough to increase your body temperature but not strenuous enough to cause fatigue. A rule of thumb might be to work hard enough to break a mild sweat. The following home exercises represent a full range of workout activities. The arm, chest, and shoulder exercises emphasize biceps and triceps, among other muscle groups. The abdominal exercises strengthen the core muscles of the body, trimming your waist and improving posture. Leg exercises strengthen the muscles that allow you to run, jump, and climb stairs; these include the thighs, hip flexors, and quadriceps. * Push-ups - 1. Start by lying face down on the floor with your hands approximately shoulder width apart. You may need to have your knees touch the ground until you can build up enough strength to perform the movement with your legs straight.2. Push-up until your arms are straight, keeping you back and legs straight. This is the starting position. 3. Lower your body until your chest touches the floor at the bottom, and then return to the starting position. * Chair Dips - 1. Position yourself between the chairs, supporting your weight on your hands and with your feet out in front of you. 2. Slowly lower yourself until your upper arms are parallel to the seat of the chairs 3. Hold in lower position before pushing back up until your arms are fully extended again. 4. Repeat for the desired number of repetitions * Close Grip Push-ups- 1. Start by lying face down on the floor with your hands approximately four to six inches apart. You may need to have your knees touch the ground until you can build up enough strength to perform the movement with your legs straight. 2. Push-up until your arms are straight, keeping you back and legs straight. This is the starting position. 3. Slowly bend elbows and lower body to floor with the chest almost touching the hands. Remain in proper alignment with abdominals held in tight. Exhale on exertion. 4. Return to starting position. 5. Repeat for 8 - 12 times. , and then return to the starting position. * Lunges Wide Stance - 1. Begin by standing straight, then step forward with one foot, leaving the other back. 2. Both feet should be directed straight with the toes facing forward. Take a large step. 3. Lower your back knee almost to the floor, and rise up again, concentrating on squeezing your buttocks to push yourself up 4. Maintain your body in an upright position and avoid leaning forward. 5. Repeat this action to perform several repetitions, then again with the opposite foot forward. * Lunges Narrow Stance - 1. Begin by standing straight, then step forward with one foot, leaving the other back. 2. Both feet should be directed straight with the toes facing forward, heels no more than 4 inches apart. Take a half step. 3. Lower your back knee almost to the floor, and rise up again, concentrating on squeezing your buttocks to push yourself up 4. Maintain your body in an upright position and avoid leaning forward. 5. Repeat this action to perform several repetitions, then again with the opposite foot forward. 6. Make sure there is not too great a distance between your feet. Do not allow your front knee to go forward beyond your toes as you come down, and stop where your feel comfortable. * Step Ups - 1. Stand just in front of the step, with your feet about shoulder-width apart. You can place your arms down by your sides or on your hips, whichever is more comfortable. 2. Step up onto the step with one leg in a steady and controlled motion, pulling you up onto the step. 3. Pause momentarily with both feet up on the step 4. Step down off the step with your opposite foot and then follow with the other foot, returning to the starting position. 5. Repeat this action, alternating the leading leg each time. 6. Repeat for a total of 10 to 20 times per leg. * Calf Raise - 1. Stand with your toes of one leg on the edge of a step (your other leg should be up, feet back against buttocks. 2. Push up with your toes and get a full extension in a controlled motion. 3. Pause momentarily. 4. Lower back to the stating position. 5. Repeat this action for a total of 10 to 20 times per leg. * Squats - 1. Position your feet flat on the floor, about shoulder width apart (toes slightly turned out) 2. Keep the abdominals tight and the lower back straight and your head up. 3. If you wish you can hold onto something to give you some support, i.e. a desk. 4. Slowly descend until the thighs are parallel to the floor, hold for a second, then push back up to the starting position 5. Maintain the body in an upright position and avoid leaning forward. 6. Always inhale your breath on the way down, and exhale as you stand up. * Single-Leg Lunge - This exercise targets the Glutes, Hamstrings, Quadriceps, and Core. 1. Stand in a lunge with left foot in front, knees bent and left thigh parallel to floor. 2. Lean forward from hip, then straighten left leg, extending right leg behind you 45 degrees. 3. Return to start. 4. Complete 10 - 20 reps on each leg. * Pigeon Squats - 1. Position your feet flat on the floor, about s6 inches apart (toes slightly turned in) 2. Keep the abdominals tight and the lower back straight and your head up. 3. If you wish you can hold onto something to give you some support, i.e. a desk. 4. Slowly descend until the thighs are parallel to the floor, hold for a second, then push back up to the starting position 5. Maintain the body in an upright position and avoid leaning forward. 6. Always inhale your breath on the way down, and exhale as you stand up. * Chin-ups - Note: For this exercise you require suitable overhead support, such as ceiling rafters in a garage or the molding of your doorframe. (There are also commercially available pull up bars that fit within a doorframe available). 1. Stand on a chair or ump up to grasp the bar, with your hands positioned shoulder-width apart and with an underhand grip. 2. Start in the hang position below the bar. 3. Slowly raise your body until your chin reaches the bar level. 4. Pause a moment before slowly lowering yourself back to the starting position. * Bent Over Row - 1. Stand next to a sturdy bed or another flat surface that will provide a good support. 2. Place your left hand and left knee onto the flat surface 3. Hold onto the weight in your right hand. A bag of potatoes or other weighted option can work if weights are not available. 4. Slowly bring the object up to the side of your chest, keeping your back straight. 5. Lower the weight back down to straighten the arm. 6. Repeat this procedure, concentrating on utilizing your back muscles. 7. Switch over and do the exercise with your left arm. * Side Laterals - 1. Straddle a flat bench and grasp a weight in each hand allowing the dumbbells to hang down at your sides with your palm facing in toward your body. 2. Next, simultaneously raise the dumbbells by bringing the backs of your hands to the ceiling, keeping your arms as straight as possible throughout the movement. 3. Bring your arms to a point that is parallel to the floor, hold for a one-count and return to the start position and repeat for 8 to 12 repetitions. * Shoulder Press (use a bag of potatoes or rice for weight if you do not have dumbbells available).1. Position yourself on a chair to support your back set firmly against the pad. 2. Press the barbells up over your head and return to the start position allowing the barbell to come down in front of you just below your chin. Repeat this movement for 8 to 10 repetitions. * Curls - 1. Position two dumbbells to sides, palms facing in, and arms straight. 2. With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. 3. Lower to original position and repeat with opposite arm. 4. Repeat this movement for 8 to 10 repetitions. Continue to alternate between sides. * Leg Raises -Leg raises place primary stress on the lower half of the rectus abdominis although the muscle fibers of the upper rectus abdominia are recruited as well. Secondary stress is also placed on the intercostal muscles.Because this movement works the hard to work lower abs you want to do this exercise before crunches. How to do: 1. Lie on your back on an inclined ab board with your head toward the raised end. 2. Grasp the end of upper bench with your hands to stabilize your body. 3. Bend your leg 15-20 degrees or until you feel your back relax. 4. Use your abdominal muscles to raise your feet in an arc to a position directly above your head. 5. Drop your feet in a return arc until they clear the bench. 6. Repeat until failure (get 15-25 reps). * Reverse Crunches - Reverse Crunches are a great exercise for working the lower abs. 1. Lie flat on your back with legs extended. Raise your legs into an L position with your abs. You can flex your knees a bit.2. Lower them to almost floor level and raise again.3. Keep going until failure. * Roll up Crunch - Targets: Rectus abdominis (the "six-pack" muscle). 30 percent more effective than the standard crunch because the move challenges your abs through a fuller range of motion, recruiting more muscle fibers. 1. Lie back with legs straight and arms extended above head next to ears. 2. Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes. 3. Repeat 15- 25 times. * Bicycle Crunch - Targets: Upper Abdominals, Obliques, And Hip Flexors. 1. Lie back with legs straight and arms extended above head next to ears.2. Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes. 3. Repeat to failure. You might also want to consider using therabands and bodyglide for added resistance exercises. Follow this workout two or three times a week, with at least a day between workouts for recovery. Please do not forget that for best results, you want to follow the diet tips I have posted at JeffBehar.com as well. Let me know how things work out for you. Best Regards, Jeff Behar |
| Date | 2007-08-22 |
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| Message | Jeff, I hope this finds you well. I was surprised when I came across your web site. Wow!!!! Congrats on all your success. J |
| Date | 2007-08-14 |
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| Message | love the site, looking forward to receiving your email back, letting me know if you can help or not. |
| Date | 2007-08-12 |
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| Message | Jeff, Thanks for all the great info. I'm a 38 year old former Marine and am just starting to get back into shape again after 15 years of neglecting myself. Your information has helped me start off on the right foot. Present time I am 5'5" and 200 LBS. I've lost 35 pounds in the last 7 months. Threw hard work and dedication/disipline I plan on getting to a lean 170 LBS in the next 7 months. Your info to me has been a critical role in my weight loss and health. Thanks again for all your great information and for keeping it real! Andy (AKA The Greenmarine) Jeff's Response Andrew, Thank you for the kind comments and sharing with my your success story. I know how hard it can be to start again after a long layoff (I stopped competing from 1989 -2004...also 15 years). You deserve a lot of credit for just making the effort to get back in shape, let alone losing 35 pounds over 7 months (that is a little bit over a pound a week, which is a perfect rate to lose weight and maintain the weight loss). BTW, as you probably already know, I have worked with many marines here and abroad regarding diet and training, and it is always a pleasure. Marines do not stop till they get the job done, aint that so! Oo rah!! Keep up the hard work, and you will certainly reach your goals. I will continue to post more training and diet tips here and also at Jeffbehar.com Please write back and let me know how things are going. Best Regards, Jeff Behar |
| Date | 2007-08-02 |
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| Message | Jeff, you look fantastic! Thank you for your time the other day. Sorry, that i haven't got back to you...I've been very busy since my Branch has annouced that we're going to close. So i'm in the process of finding a new career! Wish i had a sexy body like yours, we'll not quite like yours  If I did i'd call Hefner myself and try to get a job with "PLAYBOY!" I'll keep intouch;my e-mail will no longer exist once we are done at the Branch. I sent you my persomal cell so you can contact me directly; which I will look forward to!!Thanks again, and hope to talk to you again soon, Autumn |
| Date | 2007-07-25 |
| Location |  |
| Message | Jeff, What do you know about Sustenon 250? Van Jeff's Response Van As you may be aware, I am a natural competitor and do not use or endorse the use of steroids. I have been around the sport for 25 years and as such I can try to share with you what I know about the product you are inquiring about: Sustenon 250. First off: Sustenon 250 is a steroid, a highly androgenic blend of 4 different esters of testosterone. The main reason most bodybuilders and power lifters tend to use steroids such as Sustenon 250 is for strength and size. Steroids such as Sustenon 250 with ester groups attached to them are a created so that the attached ester group which is more lipophillic (fat loving) will remain in adipose tissue longer when injected. What this does is it allows a sustained longer release of the drug over time. Regarding Sustanon 250, this designer favorite contains 1 short, 1 long and 2 medium length esters. What this tends to do upon injections is provide a sort of quick, as well as moderate and sustained release of the androgens over time. While this may appear to be benefit to an athlete looking for size and strength gains, it is not really a good approach to take (well steroid use in general is not a good approach to take). Because of the two medium-length and the long ester, Sustenon is not very controllable. Faster clearing steroids such as testosterone cypionate and enanthate are much better choices (as are the non testosterones such as winistrol, equipoise, etc.) for a number of reasons. One important reason that makes Sustenon 250 a poor choice (as with all testosterones) for use is its high risk of androgenic side-effects (hair loss, prostate hypertrophy, deepening of voice) as well as estrogenic side-effects (gynocamastia, water retention, fat gain) are high. It is Sustenon's two medium-length and the long esters, that can prevent quick clearing of the compound, and also make the compound less controllable than compounds with no ester chains (or shorter ester chains). Why is this an important point? When side effects rear their ugly head simply discontinuing the product will not suffice. Side effects will continue and get worse until the product works its way from the adipose tissues through the blood and out of the system. So if I have not yet dissuaded you from its use, you should plan to use anti-estrogen drugs (such as the estrogen antagonist Nolvadex or Clomid if symptoms start to occur). A smarter approach would be to take aromatase blockers, such as Proviron or Arimidex while taking any androgenic steroid to avoid any negative side effects. HCG is also an important product to have available as you taper off your cycle. If you are hell bent on using steroids, I would suggest skipping the Sustenon and consider using a more anabolic compound with lower occurrence of side effects. Back in the day steroids that were used that were less androgenic included: Deca-Durabolin, Equipoise, Primobolan, Winstrol V. If you opt for choices such as those you will have less mass and strength gains, but then again you should keep more of what you gain, and you will definitely do less damage to your body. I hope my 2 cents is of some help to you. Consider the natural approach. I think my pictures prove that you can still look good by staying natural. It is harder, but the payoff is worth it. Best Regards, Jeff Behar |
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