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Name	jellowoods
Date	2007-02-08
Location
Message	yo brother....go to myspace and look for black guys named david...lol...thanks for the support man because im about to go back downrange....if you want the truth i would rather go to afghan because i havent been there yet...but ,aybe you can talk to the supp companies about gettin some good shit over here in germany in the SMALLER POSTS...everything goes to the larger posts...but im out i gott a sleep....peace brother and keep up the support for the troops....not all of us support the war...we dont have a choice though....lol + david

Name	Lucia
Date	2007-02-07
Location
Message	Hi My name is Lucy. Im 15 and i weigh about 62 kgs. I want to seriously get into shape and get really fit, currently i play in my school hockey team and year i made it into the regional hockey tema U15's, i really want to get fit because i would love to be slected for the regional U18's. I know its a long shot but im willing to do anything to get there, to be as fit as any other person in that team. I absolutly love doing weights and resistance training in other words building muscle. But right now im building muscle but you cant really see it because of the fat in front of it. I know that cardio will help me strip the fat off my body. But the idea of running I dont know what that would do to my body if i keep it up about 6 times per week for the rest of 2007 (for example) i heard that you need to progress so i would probably increase the distance once it becomes too easy for me. I was wondering if you could give me alternatives to just running 5 km, if i do this every morning i know for a fact i will get bored and my body will give up. How can i trick my body into going further. I know i need cardio to strip the fat, i need it to be the first one to reach the ball before the opposition and i need it to show off the muscles underneath that i have been working at for a while. Please f's Response Hi Lucy. Congratulations on making your regional hockey team (15 year olds). I am impressed with you for several reasons. (10) your thirst for knowledge at only 15 years old (2) that you are writing from New Zealand and (3) your success thus far in Hockey at such a young age. As such it would be my pleasure to help you meet your goals. Before I discuss the alternatives I do want to discuss the overall approach. The best approach to burn fat, while maintaining muscle is to have an overall nutrition and workout plan. Here are what I would say are some basic steps to this overall plan. Monitor what you Eat. Monitoring what you eat using a food log helps remove certain uncertainties and allows you to better objectively evaluate how you are doing, and how your body to the diet, It will also be a definitive way to identify potential deficiencies (in protein) or excess (such as in fat or calories). A food log also will help you stay on track since many people often forget or underestimate the effect of the small snacks, candies, and other items that pop into the diet each day. By tracking your food intake you know what you are eating and you can make needed adjustments to your diet as needed. Another benefit that I have seen from my years of personal training experience: the act of writing down what you eat seems to make people eat less. Cycle Calories. By cycling your calories (i.e, 1600 on day 1, 800 on day 2, 1200 on day 3, 2000 on day 4, etc.) you will be able to trick the body from wanting to slow down the metabolism. Cycling calories keeps your body working optimally, allowing you to maximize the calories you will burn without reaching a plateau. Carbs should also be cycled so your body does not adapt and limit the amount burned. Eat Smaller Meals. When you overeat, even if the calories come from good food sources you will store the calories as fat. When you consume too many calories the excess over your immediate need is stored in your fat cells. Instead of 2 or 3 large meals eat 5 or 6 smaller meals (mostly high quality lean protein sources). Minimize (but do not eliminate) carbs For example, eating a meal high in carbohydrates will cause the release of insulin (a hormone that allows cells to uptake glucose). However, insulin also acts on adipose tissue to inhibit the release of fatty acids and will actually promote their synthesis. Adipose tissue is an anatomical term for loose connective tissue composed of adipocytes whose main role is to store energy in the form of fat. It also cushions and insulates the body as well as having an important endocrine function in producing recently-discovered hormones such as leptin, resistin and TNF. Eating smaller meals every 3 to 4 hours will improve your physique in several ways. • It will provide you with constant energy throughout the day. Eating regular meals keeps you from getting hungry and your body from experiencing intermittent starvation. • Eating regularly feeds your muscles, and feeds the body so it can burn fat and not go into starvation mode which is the body’s way of protecting itself. • It will help optimize your metabolism and increases enzyme production in the digestive system. • It also aids metabolism and weight loss (promotes storing rather than burning calories). • Eating smaller meals more gets the body in a fat burning mode instead of a fat storing mode. Eat The Right Amount of The Right Carbohydrates. The Glycemic Index (also glycemic index, GI) is a ranking system for carbohydrates based on their immediate effect on blood glucose levels. It compares carbohydrates gram for gram in individual foods, providing a numerical, evidence-based index of postprandial (post-meal) glycemia. The concept was invented by Dr. David J. Jenkins and colleagues in 1981 at the University of Toronto. High glycemic carbohydrates (e.g., fruits, white rice, white potatoes, bread, and pasta) are converted to glucose too quickly spiking insulin levels and causing the excess calories to be easily stored as fat. Consumption of high glycemic carbohydrates should be minimized (and optimally consumed only after training). Instead consume small amounts of low Glycemic Carbohydrates are broken down gradually to help maintain an even blood-sugar level). By properly managing carbohydrate intake this will provide many benefits, such as reducing the risk of heart attacks, decrease stored body fat, and reduce the risk of cells becoming insulin resistant. Increase Consumption Of Fibrous Carbohydrates & High Quality Low Fat Protein Increasing the consumption of fibrous carbohydrates and lean protein (e.g., turkey breast, chicken breast, non-fat yogurt, and cottage cheese) will help ward off hunger between meals, fuel muscle growth and will NOT spike your insulin levels (which can be detrimental to building lean muscle mass). Eating small amounts of fibrous carbohydrates with your protein meals will also increase the protein assimilation. People involved in consistent, intense exercise require more protein intake and the muscle-building effects of weight-training can be enhanced by a high-protein diet. Minimize The Consumption of Processed Foods. Dieting will decrease your sources for essential nutrients. As you increase your training intensity your body needs for essential nutrients will increase. Since foods that have been processed lose many of the needed nutrients your body will remain hungry and will continue to try to satisfy itself by eating more food. This is not efficient and a sure fire way to keep the muscles hidden. Instead increase the consumption of natural, whole, unprocessed foods which will help your body meet its needs without extra calories, while also minimizing cravings and while increasing satiety. Prepare your Meals in Advance. Preparing your meals in advance allows you to weigh and measure foods your foods, rack what you are consuming and avoid processed, high sugar, high fat foods that derail many good diets and the best of intentions. Monitor and Evaluate Cravings. Dieting can cause nutritional imbalances or deficiencies that can negatively impact several metabolic functions, so pay special attention to your diet, and any cravings you may have so that you do get all the vitamins and minerals your body may require. Without them the body may go into survival mode as previously discussed. Increase your Workout Intensity. Increasing the intensity of your work outs with weights will burn more calories and more stored fat (explained below). It will also help increase lean muscle mass, which will raise your metabolic rate and burn more calories as well. Increasing the intensity of your work out can be done in one of several ways (Increasing the weight, shortening rest cycles, varying the number of sets, etc. Do the Right Type of Cardio to Burn Fat. One of the keys to being successful in burning fat and preserving muscle is to do the right type of cardio. Fat is actually a slow burning fuel that requires oxygen. Therefore to burn fat you must take in enough oxygen. Not every type of cardio is correct if you want to maximize fat loss and maintain lean muscle. When you perform high intensity cardio (say in excess of 65% of your max heart rate) it becomes harder for your body to deliver all the oxygen needed in sufficient quantities to these hard-working cells. When that happens your brain signals your body (cells) to burn more glycogen to keep up with increasing demand that the high intensity cardio is causing. The body then adapts to use glycogen and sometimes protein/muscle (instead of fat) as the predominant energy source since they do not require oxygen. Low to moderate intensity cardio however allows the body to be in a favorable (higher oxygen) state conducive for the burning of stored body fat. High intensity cardio is better for people who don't care about losing muscle. With high intensity cardio, you can burn more fat and calories in the same amount of time than low intensity. Low intensity is best for anyone that wants to look their best and maintain hard earned muscle. The latter point is important. The more muscle you have the more calories you will burn at rest, 24/7. A quick way to gage the intensity is to try to talk while you are doing the exercise. You should be able to (have a conversation without breathing heavy and gasping for air. I typically recommend exercising between 55 % and 65 % of your maximum heart rate for optimal fat loss. A quick walk for 35-45 minutes is a great way to do this, and it is much better on your joints as well as opposed to running. Maximize Cardio Sessions for the Most Gains. If you do have the time to two 35-45 minute sessions (one in the am and one pm) of cardio, you will find that your gains will be much better than just one super session. Splitting the cardio is the most beneficial because after each session your Basal Metabolic Rate (BMR) will rise and you will actually continue to burn extra calories for several hours after the cardio session. When splitting the cardio you get this “freebie” twice. Doubling the cardio time will double the calories burned but you will not double the time that the MR remains elevated. This will help you reach your goals faster. If you had the time to do that I would recommend this optimal approach. Eat and Exercise at the Right Times. Doing cardio in the am before eating carbs is beneficial because your body's glycogen levels will be lower in the morning (assuming you last ate at dinner time and have essentially fasted for 10-12 hour fast). After fasting your insulin levels are the lowest. When you consume a meal, especially one with carbohydrates your body releases insulin which interferes with the mobilization of body fat. Doing cardio without eating causes your body to mobilize more fat because of the unavailability of glycogen. Blood glucose levels are also lower after an overnight fast so you will burn more fat which will be used for energy. Note: this is also why many "fat burning" or carbohydrate blocking products contains several ingredients which have shown to reduce or regulate blood insulin levels. Eating immediately before cardio also inhibits fat burning because you will first have to burn off what you ate first before your body will burn stored body fat. Another important reason to do cardio in the morning if you will only do cardio one time per day…..You get the workout done before something occurs during the day that prevents you from the workout (or before you are too tired from a tough day). Trust me, as you get older there will be more and more occasions where something will just "come up" that will prevent you from getting to the gym later in the day. By doing it in the morning you can avoid this trap, and get a good jump on your day. Cardio in the morning will also give you an energy boost throughout the rest of the day and can also regulate your appetite and assist you with controlling cravings and binging (besides also elevating your metabolism for a period of time after the cardio workout is over)!! Keep Your Body Guessing. Another suggestion to keep you burning the most calories and also to keep you from getting bored is to: 1. Vary your cardio workouts by slightly by cycling (altering) your cardio intensity. For instance on Day one, stay at 65% of your max rate, Day two 55%, Day three 70%, etc. By doing this you will prevent your body from adapting too change (a good thing) while also still maintaining an average intensity in the lower range. 2. Vary your cardio workouts through different approaches (walking vs. calistinichs; stationary bike vs. running stairs, try different options on an exercise such as no hands, peddling in reverse, etc.) Bottom line: Use different equipment or exercises occasionally will challenge your body. And as a result you will get a better workout and better results this way. If you can only do one session I would recommend 35 -45 minutes in the morning (on an empty stomach). Let me know how my advice works for you, and best of luck with the Hockey! Regards, Jeff Behar

Name	Lucia Mendez
Date	2007-02-07
Location
Message	Hey there i have this really long e-mail i would like you to read but it has more than 1500 characters so waht shud i du?

Name	Bob Kinsey
Date	2007-01-30
Location
Message	My name is Bob Kinsey. I've been looking for Tony Mederos for about 10 years. We used to work to gather. If you know how to get in touch with Tony, would you please give him my email address? Bob Kinsey BK@MysticAudio.com Cell 310.621.1889

Name	Nathan Wright
Date	2007-01-27
Location
Message	I am a bodybuilder in a tiny island called Jersey in the Channel Islands which is 90 miles from the south coast of England and 14 miles from France. I like your site and it seems to have loads of information.

Name	ann stroman
Date	2007-01-22
Location
Message	I have been taking clen now for about 2 wks. I started with 20 mg anf now @ 60mg as of 2 dasy ago. I plan to stop in 2 more weeks. I have not seen any results, if there are, its not apparent to me. I work out and I am dieting trying to eat more chicken, tuna etc, less useless carbs. How long should it take to see any kind of fat loss etc. I think I will only go up to 80mg. I have ordered a thyroid med to help. I will try it the last 2 weeks of being on clen and cont. to use the thyroid med until its time to go back on clen, cycyle off. Any more tips or suggestions. I know you dont use any of this stuff but you seem to have a good knowledge base. Thanks

Name	annmarie
Date	2007-01-14
Location
Message	Really like the site. Finally someone who dosent sugar coat it! happy work out Jeff's Response Thanks Beautiful for the props! You Canadians are always so nice to me!! Best Regards, Jeff

Name	ben howard
Date	2007-01-11
Location
Message	hi jeff great site... im 17 i have been training for a year and have had some fair results... i was wondering how often you think you shoudl to train to failure... and also i was wondering what workout would you do if you only had: dumbbells to 25kgX2 cables 50kgX2 (with rope/straight bar/single handle attachments) 2 benches pullup/chinup bars machine bench press machine shoulder press pekdek seated row machine leg press leg extention leg curl i have this at my gym and i know i need the basic compounds lifts but i havnt got them for a year(until i can travel to a new gym.) until then what would you do to gain the most size? (my diet is very good)high protein high carbs and healthy fats... thanks ben

Name	Mike
Date	2006-12-22
Location
Message	You are awesome, Jeff. Magnificently sculpted muscle, head to toe. And you're an engineer, too. Published articles. Amazing. All the best to you for the holiday season, and may 2007 bring you even MORE MUSCLE! Mike Jeff's Response T Mike, Thanks for the complements. Stay healthy, lift hard, live life and god bless!!! Best Regards, Jeff

Name	Bill Vitale
Date	2006-11-21
Location
Message	Hey Jeff! Great site, many useful tips. Thanks for using your knowledge to help others. Jeff's Response Bill, Thanks for the feedback and kind words. They are greatly appreciated. Best Regards, Jeff Behar

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