By: Jimmy Smith

Q: Jason Ferruggia recently tore intervals to pieces. Now they’re no good for fat loss, but steady state cardio is the best and everyone agrees.

Go back a few months and Alwyn Cosgroves Afterburn program is one of the best Fatloss programs out there. Alwyn also states that none of his fat loss programs have steady state cardio in them.

While I understand where Jason is coming from, I now realize how important to filter through the promotional crap to get his actual opinions. Everyones scratching each others backs and selling products, promoting them, even if they disagree…..or so it seems from blogs.

This is just my feelings on the situation, even among the most respected in the industry. I’ve always liked Mikes approach, he says what he knows at the time and admits when something doesn’t work and moves on.

- Andrew

A:

Andrew,

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EDIT: Go Directly to Episode 72 as we ended up re-doing this episode.

We recorded episode 71 last night.

The recording is really messed up, and I am extremely pissed because it was easily in the top 5 shows we have ever done. It is listen-able, so I will post it tonight when I get some time to edit it.

I think it was messed up as I upgraded to OSX Leopard last night, which may have caused my recording software to mess up. I unded up reinstalling my old version of OSX last night from midnight till 2 am trying to fix this.

I am sorry for the delay, I hope you are understanding.

-Kevin

For this project I was hoping to generate $1000 for the Leukemia and Lymphoma Society in a month. Unfortunatly we only reached $200. But thank you to all of those who purchased the Leukemia & Lymphoma Society FitCast Insider Package. Thanks to you we were able to send $200 to fighting for this cause. It may not be Bill Gates money, but every little bit counts.

I want to continue this to hopefully make that $1000 mark.

I am putting all of the FitCast Insider Interviews into one package and pricing it at $75. You will be getting almost 1GB of of downloads, hour after hour of interviews, and a high quality version of the Dan John Squat video. $50 of every sale will go directly to the Leukemia and Lymphoma Society. Due to the amount it will cost as I go over my bandwidth allotment I can only offer 20 of these packages per month. Keep in mind this is an instant download! No waiting for the mail to get it to your house!!

For interviews, here is what is included:

• Dr. John Berardi- G-Flux Simplified
• Bill Hartman- Building a Better Body
• Tony Gentilcore- 5 Exercises That You Should be Doing But Aren’t
• Cassandra Forsythe- How to Get the Bikini Ready Body
• Mike Robertson- The #1 Injury in the Top Six Sports and How to Prevent Them
• Robert (Dos) Remedios- Increasing Vert and Speed (With downloadable spreadsheet)
• Alwyn Cosgrove- Fat Loss Program Design and What Works
• Mike Robertson- A Joint by Joint Approach (2-Parts)
• Tony Gentilcore- Bulking and Program Design (2-Parts, and it includes a downloadable example spreadsheet from Tony)
• Dan John- The Extremely Popular Dan John Squat Video (High quality 640×480 resolution download)
• Jim Labadie- Fitness Sales, Publicity, and Mindset
• Cassandra Forsythe- Ketogenic Diets and Beta-Alanine (How easy it is to implement a ketogenic diet and who should be taking beta-alanine)
• Tony Gentilcore- Top 5 Program Mistakes and How to Fix Them (2-Parts)
• Jimmy Smith- The Importance of Ankles
• Jimmy Smith- Extreme Fat-Loss
  
• Jim (Smitty) Smith- Grip, Program Design, Gait Analysis (Including how to analyze gait with $5 worth of materials)
• Carl Valle- Regeneration
• Carl Valle- Med Ball Circuits, Plyos, and Much More (seriously, it’s two hours long)
• Mike Boyle- CNS Intensive Training

For Only $75, Purchase this special Leukemia and Lymphoma FitCast Insider Package, just click here: Leukemia and Lymphoma FitCast Insider Package (Instant Download)

You can also make direct contributions at the Leukemia and Lymphoma Donation Page!

Thanks for helping this great cause!!

Listen to Episode 70 here: TheFitCast070.mp3 (Or Right Click and Save-As)

or Subscribe through iTunes

 This Week’s Hosts:

Kevin Larrabee and Jimmy Smith (Blog Link)

Mailbag

• Kevin, as you may know, Jason Ferrugia is an outspoken strength coach with a lot of controversial opinions about nutrition and training. In one of his recent blog entries, he talked about his belief that high protein diets are not necessary for muscle growth; and he cited guys like Coach Robert Dos Remedios and other vegetarians who carry a lot of lean body mass while eating hardly any meat.Then, he said that a lot of these protein supplements are just benefiting the companies that make them and not the customer.I have my own opinions about this, but I’d love to hear the Fitcast hosts chime in with theirs.

  Thank you,

  Chris

• Do you put your intervals in the beginning of your workouts before lifting or after? Why? -Paul

• Hey, love the show! I know you guys write articles regularly, but I was wondering who’s articles do you typically look out for because of their content or just writing style? Thanks in advance love the show!! -Adam Robbins

Links Mentioned

• Fish Oil and Acne
• Eat Less, Live Longer
• Hardee’s New Breakfast Burrito
• Valerie Waters Valslide

Sponsors

• TurbulenceTraining.com
  
• BlackStarLabs.com (Save 10% with “FIT10″ code in comments)
• RobertsonTrainingSystems.com - High Octane Corrective Exercise and Performance Enhancement

By: Jen Heath

In a recently article I wrote which was published by T-Nation, I released this low carb diet training scheme. It goes hand in hand with the Anabolic Diet. So for all of you who are looking to re comp your bodies, give this one a shot. I think you’ll like the results!

This style of training is attractive if you’re interested in burning the most amount of fat possible as well as gaining muscle. With this option you’ll do lighter depletion type weight training using higher reps and short rest intervals early on in the training week so that you can rapidly deplete your muscles of glycogen. With your muscles depleted of glycogen you’ll increase the amount of fat you burn throughout the week. You then perform your heaviest strength training session prior to your weekend carb-up. This will allow all those carbs to start repairing that damage for great muscular gains after an effective week of fat loss.

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Listen to Episode 69 here: TheFitCast069.mp3 (Or Right Click and Save-As to download)

or Subscribe through iTunes!!!!

This Week’s Hosts:

Kevin Larrabee, Keith Scott (Blog Link), Jimmy Smith (Blog Link)

FitCast NEWS

• Two Articles Per Week

Mailbag

• I have extremely tight hips and i’ve recently discovered proper foam rolling and soft tissue work to loosen that up. After my first squat session after rolling my hips i was sore a bit more in my hip flexors and i notices some form changes, for some reason my knees started caving in.
  so my question is, now that my hips are loose are there any other specific areas that may need a little extra attention?
  and are there any corrective actions you’d recommend to fix my knees caving inand a non related question: any tips on improving sleep quality whether nutrition, supplementation, or other things.
  THANKS MUCH, -Adam Ripa

• hope all is well with you. I wanted to write and say thanks very
  much to you and the rest of the guys at The Fit Cast. When I started
  listening to you, I had always thought of entering the fitness
  industry, but had no idea where to start or what to focus on. Thanks
  in part to what I learned by listening to The Fit Cast, I got my NSCA
  cert, left my desk job(you may remember my CDW email address), and
  just accepted my first job as a personal trainer here in Chicago.I’ll probably email more than ever with questions for the panel, but
  for now I just want to say “thanks” to all of you guys for the great
  info. Every aspiring fitness pro should check you guys. -James Cleary

• I was wondering if you guys could touch on BCAA supplementation in one of your future episodes of the Fitcast…I have been hesitant, because they are expensive. However, I am reducing my caloric intake and would like to preserve as much muscle as possible.How many grams a day would you recommend and how should this be spread out through the day?
  Also, the powder form seems to be cheaper what should the ratio of L-Leucine, L-Iso-Leucine, and L-Valine be in a quality BCAA supplement?Thanks,
  Jesse

  GO RED SOX!

Round Table

• What is in your iPod lately? Do you have any gym music suggestions for the audience?
  • Foo Fighters- Echoes Silence Patience & Grace
  • Kanye West- Graduation
  • The WHite Stripes- Icky Thump
  • Jimmy Eat World- Chase This Light
  • LOOK FOR Keith’s picks this week!

Sponsors

• TurbulenceTraining.com
  
• BlackStarLabs.com (Save 10% with “FIT10″ code in comments)
• RobertsonTrainingSystems.com - High Octane Corrective Exercise and Performance Enhancement

Hey Everyone,

I am sure you were looking for Episode 69, well the editing is not done, nor will it be done until Monday night. Look for it then.

-Kevin

By: Jimmy Smith

(Blog Link)

“To avoid criticism, do nothing, say nothing, be nothing”

Elbert Hubbard

The fitness industry is a young industry, health and fitness have certainly been around for awhile but the industry in terms of information products, conferences, top trainers etc etc is still pretty young. I guess youth is wasted on the young in that sense. When you initially think of an fitness expert you probably think of someone with a bunch of letters after there name then go into how many conferences they present at and magazines they write for. On the other hand, everyone who is an author of anything is an expert to the Internet fitness community.

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Craig Ballantyne’s Turbulence Training has  been the leading Fat-Loss guide to ever be offere. I personally have had great results cutting bodyfat and adding lean muscle mass with Turbulence Training.

Right now you can get Turbulence Training for half the price of a normal session with a personal trainer that may have no idea how to get you the maximum fat-loss benefits of Turbulence Training.

It pretty insane how much Craig includes from a great nutrition manual, to over 6 months of workouts, and thats just the fat-loss workouts! You also get an 8-week Mass workout, and a few other advanced Fat-Loss workouts. It is the best $40 value ever!

That is all I have to say, if you haven’t tried Turbulence Training yet, find out about what you have been missing! And stop that holiday weight from being added this year!!