Never consume man-made items and yes that means no boxed items or soft drinks to eliminate added sugars.
2. Push away from the table. "Leaving a bit on the plate" is a good thing and you'll find that performance in
every aspect of life improves when you're not "full".
3. Turn your cell phone off well before you eat. No phones, no texting, no im'ing. Life is short and is meant to be lived and not a race to the grave.
4. Control stress in any manner you can whether it is a leisurely walk, yoga class or a fun hobby
Drive by the drive thru. I don't know how to put this simpler but it is killing the health of our nation and our world. Don't let this happen to you.
6. Start each day with this centuries old tonic. A simple blend of a few tablespoons of unpasteurized honey, preferably from local sources where possible, 1-2 lemons squeezed in a glass of hot water every morning. (A great online source for honey is
7. Eat healthy balanced meals with meat, vegetable and fruit sources with proportions of each roughly the size of your palm and make use of natural marinades that include olive oil as an example. Don't debate the endless idea of the perfect ratios - simply have balance from the spectrum of natural whole foods and the decision is simple. The best snack food is straight from the earth.
Add fruit with every meal as well as real snack food that'll sustain life such as nuts and olives.
Drink more water. Bring a significant amount of ice cold water (i.e. 2 liters) with fresh lemon slices in it to the gym / your office and any other environment.
Eat more vegetables. Insist upon 10-15 a day as a minimum and where possible choose from organic sources! One of the most important food groups are cruciferous vegetables. They are lifeblood to enhancing protein efficiency and are known to radically reduce the incidence of many types of cancer and other health issues.
10. Cook at home...yes, actually cook. Its incredible but simple food preparation is both relaxing, enjoyable, allows you to plan out healthier choices for you and your family.
Ultra PS Gold: this is a powerful nutrient as it significantly improves muscular recovery as well as suppresses cortisol. And yet while I say this, PS is known to sharpen memory (including age related), improve mood and enhance learning capabilities.
Acetyl-l-carnitine: is known to improve fat metabolism in transporting fatty acids from the main body of the cell into the mitochondria as well as being involved in the production of acetylcholine. There has been enormous research on it as a neurotransmitter as well as in treatment with Parkinson's disease and Alzheimer's disease. Because levels of ALC are known to decrease over the age of 40, this is absolute must for any "maturing" individual and dare I say for anyone under this age, please note this to friends and family above.
Alpha-lipoic-acid: is an incredibly powerful antioxidant that helps speed muscular recovery, decrease the storage of fat, help in appearance of skin tone and complexion as well as address other age related issues. The combination of the above two supplements has created intense stir within the field and when used hand-in-hand can have extraordinary impact with recovery.
Omega-1250: Omega oils are essential for the metabolism of fat. Given the low grade availability of natural resources and the poor quality from farmed fish, supplementation of Omega oil is becoming increasingly necessary. "Branched-Chain Amino Acids": a powerhouse for muscular recovery. This could be a highly strategic supplement for those entering this program given potential level of muscular soreness.
BCAA can vary extensively with quality benefits from recommended dosages found on labels to athletes in hard-core training looking for above-average gains. I would make the following suggestions based upon a 200lb. athlete.
2.5 grams, 3-4 times per day
5 grams upon waking
2.5 grams, 90 minutes prior to workout5 grams, at start of workout
5 grams prior to sleep
In addition to this grouping, I would further suggest for those following this program to utilize
Mega Max Multi-Vitamin (to complete the "Renegade stack"), naturally a quality protein supplement such as
NytroWhey Extreme and if you have cravings and don't want to be saddled with guilty (guilt = stress = cortisol) then the
Supreme Protein Bar is incredibly great tasting with a remarkable nutritional value. Finally in addition to this, on the fore-front of cutting edge nutrition is
DopaTech HGH. I'm highly optimistic of this product which is derived from a potent extract of the herb Macuna pruriens. Recent studies on macuna have noted marketable improvements on restoring the endogenous levodopa, dopamine, norepinephrine and serotonin content in the brain. Along with enhancing recovery from strenuous exercise, skin elasticity and general mood enhancement, this product is very quickly becoming recognized as a pre-eminent supplement.
The bridge is a great exercise. Laying on your back, with feet planted firmly and shin's basically perpendicular to the ground push your hips up as high as possible squeezing your buttocks tight. You'll feel this through hips, trunk (lower back), glutes and hamstrings.
Simply create a flat "table" position with your trunk / upper thighs, pushing the hips up. A tougher-than-it-looks hold that reinforces a strong posterior chain.
The basic Plank is such a "simple" exercise that can have a profound extraordinary impact. With toes and forearms on the ground, keep back flat and bring navel in. Hold stance for designated length of time.
The side plank is an excellent, if not the best static exercise for strengthening and stabilizing the trunk. Plank movements are extraordinary for strengthening the transverse abdominus that wraps around the entire core. Self explanatory from the picture, with hand against the ground, pointed away and top leg stacked atop the lower one with the navel drawn in; hold position with a totally balanced and straight line for designated length of time.
The Horse pose is another simple yet extraordinary movement. From the all four's position, raise leg up and opposite arm up, maintaining at parallel position for approximately 30 seconds. Thumb should be pointed up and navel drawn in again. This seemingly simple static exercise will create havoc on the entire posterior chain from the hamstrings to the upper shoulders and build a solid trunk.
The Superman hits the posterior chain incredibly hard and will challenge anyone. Laying on your stomach, raise both hands / legs off the ground as high as possible. Maintain the hold for desired length of time
Exercise choices / descriptions
Squat: As you walk into the rack, grasp the bar firmly with complete and absolute control and allow it nestle along your traps. With a good inhale of the lungs, the chest up, back strong walk out of the rack under control. Initiate the movement by pushing the buttocks back and ensure the angle of the hips and knees are the same as you descend to parallel or rock-bottom position, and then begin to reverse the motion in your ascent as you drive up against the floor. Pay particular attention that the torso lean isn't too far forward as this will have a dramatically different (negative) impact upon your training.
Med Ball Squat / Board Touch
This is one of my favorite movements from my basketball program and is perfect for this work (although you don't have to pivot and dunk the ball in this case). Using a light med ball (i.e. 4-6lbs), drop to squat position by pushing the buttocks back with a neutral back position. I tend to like to touch the ball on the ground to make sure I'm getting enough depth. From this position, drive the hips forward as you leap up touching the ball to an imaginary rim. Land and repeat a set of 6 reps. I want to emphasize that in this situation, with fat loss as our goal, we recognize most individuals are not prepared to performed this movement explosively and shouldn't. Given this, we'll perform this movement with you reaching as high as possible with the ball instead of jumping.
Snatch lift with Iron Woody bag: This is simply a one-armed Snatch lift that can be done with any weighted instrument, such as a
kettlebell, dumbbell, bands or whatever you have available. And while many will look to complicate this movement, in essence all you're really doing is pulling a weight over your head with power being driven from your legs. With the correct loading (recall, no more than 65%) posture will be maintained and this is a perfect movement for our goals.
Shoulders still are pinched back as you push the buttocks out while the weight comes down roughly to the lower thigh / knee area. In this position the hamstrings are engaged and ready to explode in the next frame. Once the touches (in this situation lower thigh / knee region), you explode the weight up with tremendous speed, vigorously pulling the bar with the entire posterior chain. As the weight is moving upwards, there is an "unloading" effect as momentum carries it up as you simultaneous drop under to catch the bar with a slight bend at the knee/hip. The weight is caught with arms straight and now simply stand up. Keeping the shoulders back is critical to protect the shoulder during the sequence of lifting as the scapula "sets" itself against the thorax to act as a stable base. In the above photo I am showing with a full squat underneath but that is optional and based upon your level of flexibility.
Hi Pull:The Hi-Pull is a tremendous lift that closely resembles the Power Clean or Power Snatch but without the complexity of the "catch" and can be performed with either a "Clean" or "Snatch" grip. The set-up for the Hi-Pull is relatively simple with the bar on the floor. Feet should be roughly shoulder width apart, bar near shins and back in the safe "neutral" position. Head is level with eyes focused directly ahead, drive the weight off the ground as you would in the "first pull" of the Power Clean or Power Snatch, "punching the hips through" as you vigorously pull the bar up with the shoulders and traps up towards your chin level, keeping the bar tight to your body and elbows high. A simple and effective lift that builds the entire body.
Hang Pull:The Hang Pull is effectively the same as the "Hi-Pull" but starting from the hang position. This starting position effectively places significantly greater emphasis on the explosive drive phase and is a powerful hamstring developer. From a standing position, exhibiting good posture and grasping the dumbells, push the buttocks back till you are in the safe "neutral" position of roughly 45 degrees. From this position, explode the hips up and through, driving the weight up as you simultaneously vigorously pull the weight up and elbows high.
"Four Corner Lunge": With the barbell resting on back lunge forward, then back then to one side (do not attempt "cross-over). Repeat to opposite side to make one official repetition. Take your time with this and catch your breath - this is a grueling exercise that will wind you.
Deadlift:To begin, align your feet flat beneath the bar and squat down to a neutral back position (i.e., 45 to 60 degrees), as in the clean lift. Grip the bar with your hands spread wide as in a Snatch lift. Pull the bar up and by fully extending your hips and knees. Throughout the lift, keep your hips low, your shoulders high, your arms and back straight by pinching your rear delts back and the bar close to your body.
Internal External Rotation: With bands looped under feet and upper arm parallel to ground, rotate hands down so that it is level with the elbow and back up with constant tension. Perform 3 sets x 12-15 reps, thrice weekly
Muscle Snatch: With loops of band under feet and grab bands in both hands. Pull bands above head in straight fashion keeping it very tight to body and constant tension. Perform 3 sets x 12-15 reps, thrice weekly.
Cuban Press: As above, holding bands at sides, pinch shoulders back, then pull weight up such that upper arm is parallel to ground and constant tension . Perform 3 sets x 12-15 reps, thrice weekly.
Flying squirrel: As a special notation to these basic exercises, for those that are having difficult performing this movement to desired rep count one very helpful means is by looping the Iron Woody bands over the bar with the opposite end under your knee. In this manner the bands will provide you assistance in performing the movement.
Chest Pass: feet shoulder width apart. Explosively toss ball straight ahead by pushing off chest.
One-Hand Twisting Chest Pass: opposite hip facing target; with ball at shoulder height, twist and shoot ball forward as your shoulder turn to face target (repeat to opposite side).
Walking Chest Pass: same as typical chest pass but walk into throw (repeat with opposite leg forward).
Overhead Pass: with body facing target, lift ball behind head and throw to target overhead.
Walking Overhead Pass: same as above but walk into throw (repeat to opposite leg forward).