Archive for January, 2009

Follow Up to Yesterday’s Post (Steroids: Is it Really That Easy?)

Posted by Kevin Larrabee On January - 28 - 2009

mareby: Kevin Larrabee, CSCS

Thanks for all of the comments everyone. I think I will explain myself a bit more.

First off, people who do use performance enhancing drugs like steroids are not bad people because of it. I am looking at it in the world of the gym, period. Not about what kind of person they are in the real world. To me, it is still taking the easy road in the weight room. Yes, users may still put the time into the gym. But their programming could look like a first grader’s math quiz and they would still get results that others couldn’t without the drugs.

Look at it this way. You are a Major League Baseball Player that first sees Mark McGwire break the home run record. A few years later Barry Bonds destroys McGwire’s record. In the meantime you are hitting 8-10 home runs a year and barely holding a starting position. How would you feel if other players that were making tens of millions of dollars more than you are getting an advantage by juicing? I look at it the same way in the gym, although I am obviously reacting more than most would. That being said, I can see how others don’t see where I am coming from, and I totally understand.

Can one use steroids safely? Yes, I didn’t say you couldn’t. Many of the people in the Bigger, Stronger, Faster documentary used steroids most of their lives and have been perfectly healthy.

Again, I don’t think using makes you a bad person, or that I am a better person for not using the stuff.

Lastly, steroid use is illegal in the United States. Do I think it should be put along the lines of heroin and cocaine? No. But is it still illegal.

Thanks for listening everyone, and please know that I do value your opinion, and that I am not saying I am “right” about this. It is just my opinion.

Blog Posts

Steroids: Is it Really That Easy?

Posted by Kevin Larrabee On January - 27 - 2009

giambi_steroidsby: Kevin Larrabee

In college, and since entering the commercial gym world, I have met people that are actively using steroids in one form on another. I will be honest, I know nothing about the stuff, all I know is what I learned from Bigger, Stronger, Faster. But it seems like it literally takes 5-10 minutes searching on Google to find a place to order the stuff. That is like the equivalent of being able to mail order opium or cocaine. Seriously, give it a shot, you will find someone to ship the stuff to you after a 10 minute search.

My stance? Taking “roids” is the same as cheating on an anatomy final or getting liposuction when you only have 30 or 40 pounds to lose.

IT IS CHEATING.

Would I like to look like The Rock? Yeah, that would be nice, but instead I bust my ass in the gym lifting heavy shit four times and week and do some HIIT 2-3 days a week. I will never look like a Men’s Health cover model. I am OK with that. I would rather not cheat to get where I want to be in the gym. With proper programing and DEDICATION you will be better off that 95% of the world. Isn’t that good enough? Or do you want to be shamed like the recently outed baseball and football players? Lastly, be true to thyself.

END OF RANT.

Blog Posts

Episode 120: Who is Krystal Forscutt?

Posted by Kevin Larrabee On January - 25 - 2009

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Hosts:

Kevin Larrabee (Twitter), Jonathan Fass, Tony Gentilcore and Jen Heath

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FitCast News

  • Week off
  • Waterbury
  • Videos are Done
  • Online PT update

Mailbag

  • Hey Guys I’m relatively new to the fitness craze and My friend told me about crossfit.com. I have noticed that the workouts are very difficult especially for someone out of shape. (5′3″ and 147) I was curious if you think crossfit is a good idea. Thanks again your show is wonderful and keep up the good work. -Sean
  • For the past 6 years, I haven’t consumed milk because I thought I was lactose intolerant.  A cup of milk would give me gas for hours.  Recently, my friend introduced me to Horizon Organic milk, and it doesn’t give me gas.  The label says organic milk is produced without “antibiotics, added hormones, pesticides or cloning.”  Regular, bullshit milk still gives me gas.  So for these past years, was I wrong about being lactose intolerant or was it the other nonsense they pump into regular milk that gave me the trouble? -Dale
  • Hi Kevin,
    I ran across your webcast last month and have been listening and enjoying. I’m 42 and a diabetic by no fault but my own. I’ve committed myself to loosing the gross pounds that I have gained and you’re team is a really great inspiration when I am on the treadmill.

    I’m 5′9, 257 lbs. and currently I have been on the south beach diet at the advise of my doctor. I was wondering how your team feels about this? I get headaches and dizzy when lifting after an hour of cardio. I’m just wondering if my body is telling me to add some carbs in to balance things out when working out.

    David

  • I have a question regarding fat loss, which I’m sure is going to be a an increasingly popular subject as spring gets closer.I have been in a mass gaining phase for about the past 5 1/2 months. I have done Eric’s Maximum Strength program, and I’m currently about to start the second phase of a hypertrophy program. This is the first real long term muscle gaining phase I have done successfully. It has been hard for me mentally to “gain weight” after being fairly over-weight in middle and high school. I lost 45lbs about 6 years ago(the wrong way; starving and low-carb diet with no weight training) before I became better educated in fitness and weight training. I now generally follow the PN nutrition guidelines and am doing good. I was, and still am, just lacking the desired muscle mass so many of us are trying to get…I’m working on it.
    Currently I have increased my strength is all my lifts, and increased my weight from 162lb to around 178lb. I have not gained much fat and was fairly lean when I started 5 months ago, but I’m not at that point anymore. I’m 23 years old and 6′1″, approximately 12%BF.

    I’m planning on starting a fat loss program (NROL or maybe Warpspeed FL) in 5 weeks and wanted to know your thoughts on a couples areas.
    1.) After eating a surplus of calories for a long period, is it wise to follow a maintenance diet and strength training program for a period of time before trying to diet down? and if so, for how long?
    2.) I know that cycling carbs while in a calorie deficit is a great way to lose fat, but what are some good guidelines on how low and high to go in carbohydrates levels? And should I have higher carb day when I lift, with lower levels on non-lifting/cardio/HIIT days?
    Any other advice and tips on getting lean discussed, would be icing on the cake. Thanks for the help and keep up the good work, I listen every week!

    Paul, from Virginia.

  • I see information all the time regarding scapulae stability during pressing and rowing movements. Once the scapulae are pulled back and held in place during the lowering of a bench press, do they stay in this position during the entire exercise, even when the arms
    are extended? Same question for a rowing movement.

    Thanks,
    Jeff

  • I have a question about reloading after a workout (either strength or cardio), to ensure glycogen stores are at their peak for my next session, all while ensuring not to consume excess carbs that may be stored as fat. For example, if I do a 45 minute session on the bike at an intensity that burns 50% fat and 50% carbs, totaling 400 calories, that would be 50 grams of carbs burned. Presumably I would make use of the exercise window and reload these carb stores quickly with proper post workout nutrition. That all said, how can I be certain my glycogen stores are at max?Thanks and I appreciate your show.
    Scott
  • Hello to all,Love the show, just by chance stumbled on this and Strength Coach and you have changed my life for the better. I am even thinking of watching an episode of Stargate. Never have before. Dr Who rocks, but I have not watched it in years.

    Now my question:
    I have read in a number of magazines and sites about insulin and how to control its effect on the body. I understand to pack the protein and fast digesting carbs after a workout but a few sources also say that fast digesting carbs are essential first thing in the morning to replace glycogen stores used up overnight. Does that mean I should have Gatorade for breakfast?

    My real question is the best no-cook breakfast (I get up super early and do not want to wake up the family) for someone in each of the three cycles – bulking, cutting and maintenance. Things that could be cooked ahead of time would be fine, but no cooking in the morning. For reference I am 6′4″ 215 lbs 15% body fat doing a full body workout 3X week.

    Thanks for all that you do to motivate us!
    Jimmy Johnson
    “Liftin heavy sh*t in Tallahassee”

Episodes

Episode 119: The Foam Roller Debate

Posted by Kevin Larrabee On January - 12 - 2009

Get this Week’s Episode:

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Hosts:

Kevin Larrabee (Twitter), Jonathan Fass, Tony Gentilcore and Leigh Peele

Sponsors:

FitCast News

  • Brian St. Pierre’s Nutrition info coming to TheFitCast.com
  • Video Database just about complete, will be up next week, promise.
  • Hold on the online clients
  • Tom Venuto’s New Book The Body Fat Solution
  • What happens next with the photoshop
  • Reply to e-mail sent to Jon and I

Mailbag

  • First off I LOVE this show and lately it has got me through some workout laughing my ass off. Kevin I just wanted to say that if we lived near each other I would l ove to cuddle up to Dr Who wi

    I had been overtraining and undereating for a long time now. The good thing I guess is I wasn’t aware of it. It isn’t as if I have any issues with eating, I am just a very busy and active person who trains a lot. Anyway I have no problem with taking a break and eating but I really am tight on cash at the moment and while your books are next on the list I would like to start now. Would the protocol that you listed be okay? Is there any tips you can give that wont give the book away?

    -Cindy UK (DR WHO FAN)

  • A friend of mine has just started training at a gym that offers BodyPump group fitness classes. I wanted to get your guys’ opinion on these classes because they are quite different from the strength workouts typically discussed on this show. A typical class has the participants crank out up to 100 reps for each major muscle group part: legs, chest, back, arms, legs again, shoulders and abs. Obviously, participants cannot lift a lot of weight due to the extremely high number of reps performed. The instructors are well trained and the classes are quite challenging and a lot of fun.My friend is female in her mid twenties, 35 inch waist, 45 inch hips, 195 pounds and has a goal of losing 30 pounds of body fat. Will BodyPump classes help her improve her body composition and reach her fitness goal?

    Thanks for answering my question and keep up the great work with the show.

    Brent
    Ottawa, Ontario, Canada

  • Hey Guys,
    My dad is going in for a hip replacement in about 6 weeks and has asked me to help him loose a few pounds before the operation. He is 63 years old, about 5′9″ and 195lbs. He usually trains 4 days a week on a program a trainer at his gym gave him. It consists of stability ball crunches, reverse crunches, leg extensions, curls, push ups, shoulder press and lat pull downs. All exercises are done for 3 sets of 10. He does the same workout each day and has been on this program for about 6 months and is no longer getting results (Shocking I know).
    I was planning on getting him to do a full body workout 3 times a week (Bench, Pull ups, Rows, RDL’s, and Squats) changing the reps and sets for each day and varying the exercises (DB bench Monday, BB bench Wednesday) but need help with the lower body exercises. I think he will be able to do RDL’s but he can’t squat or lunge without significant pain. Any ideas on lower body exercises that he may be able to do or should he leave them out until after the surgery? Thanks for your help. I love the show, keep up the great work! -Troy
  • Question for the gang. I am a beginner. Usually when I start a new training plan, I am derailed by DOMS peaking at 48 to 72 hours after lifting. Usually it is pretty severe, not just sore but painful. This happens even when I try to start off with relatively light weights and limited sets. I would appreciate any advice for preventing DOMS and for treating it.Jason Hodges
    NYC
  • I’ve just started listening to you podcast and I really enjoy it, lots of good information. If I can ask 1 question regarding creatine. I understand it has been studied and shown to be effective and safe. However , I’ve never seen anything written on the effects of creatine on cardiac muscle. Certainly increasing water levels in cardiac muscle (cells) would be devastating. I want to start taking creatine but without a good answer to this question I don’t feel comfortable adding it to my diet. Any help would be greatly appreciated. Keep up the good work.Cheers,
    Michael Dowd
  • About four years ago I was 236lbs and 27% bodyfat. My blood pressure was pretty high and that got me scared. I got a personal trainer for 10 sessions, developed a workout and nutrition plan with him and 6 months later I was rockin’ 190lbs. I kept this up for over a year and got really skinny. I was close to 165lbs with very little muscle mass. Now I’m 27, 5′10, 179lbs, around 18% bodyfat and fairly comfortable with my body composition except one thing.  I’m becoming one of “those guys” at the gym. Generally in good shape all around, some definition but with a bulging belly. It’s starting to get to the point where I can’t hide it even if I suck in my gut. How do I get out of this?! How do I not become like Jim Neidhart (see attached pic if you didn’t follow late 80’s early 90’s WWF)? Is it diet? Am I not working out my abs enough? Not enough cardio? – Ish
  • Every now and then, I leave a note requesting a glute ham raise machine in the suggestion box at my university gym.  I realize this is not the best approach to get my college to buy one.  So, I will meet with the facility manager to discuss this amazing piece of equipment, and how it would be beneficial for the gym.  What could be some convincing arguments that a GHR machine would benefit the members of the gym? -Dale
  • I recently read a blog post by a popular Z-Health guy(don’t remember the name, but found his blog link diving off other blogs.  I think you guys will know who I am talking about) claiming that we should not be foam rolling, especially with pain.  I don’t want to speak for him, but I believe his point was that fixing the muscle tissue does not fix the impairment that caused the damage in the first place.  I believe he also mentions that the lessening of the pain from foam rolling (normally reserved for thinking we are progressing) could simply be our mental adaption.  Again, I don’t want to speak for him.  In a related note, in Alwyn Cosgroves T-nation article “5 Ah Ha Moments” he mentions something that he learned from Gray Cook.  He mentions that poor range of motion may be an issue of stability instead of mobility.  The pictures kind of tell the story(if you look the article up), but I was struck by the ending of that section in which he claims that the difference was that the mind was “shutting down the range of motion”.  These may be unrelated, but in my mind I linked them together.  Both seemed to be suggesting that the mind controls these muscular issues more then we believe.  What do you think about this view of foam rolling?  And/or the view of the mind being more of the hurdle then most people think? -Sean
Episodes

Turbulence Training New Year’s BLOWOUT

Posted by Kevin Larrabee On January - 5 - 2009

ttBy: Kevin Larrabee, CSCS

Craig Ballantyne has put together a huge package of free stuff for the New Years when you buy Turbulence Training.

Here is an interview I did with CB where we talked about fat-loss programming, social support, and much more.

Download the interview here: TT2009.mp3 (Right Click and Save-As to Download)

Now for the details on the promotion!!!

Only 100 Early-Bird Bonus Packages Available!

1) First 25 People Only – Unlimited 12-Week Email Coaching From Craig Ballantyne

You’ll get free access to email Craig Ballantyne ALL of your fat burning questions for the next 12 weeks as you transform your body and lose more fat than ever before. But this is ONLY for the first 25 men and women who grab their copy of Turbulence Training! We expect this to go in the first 15 minutes once the doors are opened at noon!

2) First 50 People Only – An Autographed Copy of my #1 Amazon Best-Seller, “Just Say NO to Cardio”
In my NEW Amazon Best-seller, you’ll discover everything you need to know about Turbulence Training and the reasons why short, burst workouts work better than traditional so- called “weight loss workouts”. You’ll be shocked to learn the 5 biggest cardio myths, as well as the devastating cardio-appetite connection that might be stopping you from burning belly fat and losing inches.

3) First 100 People Only – A Free Copy of Eat Stop Eat, the most controversial and effective fat burning nutrition program since Atkins!
Get ready to discover the easy to follow “Anti-Diet” program that will help you burn fat without daily sacrifice. The author of Eat Stop Eat, Brad Pilon, is a nutrition expert and his controversial fat loss eating guideline is making waves in the dieting community. People are busting through fat loss plateaus and loving the lifestyle that Brad’s approach allows. It’s a simple, anti-diet approach to fat loss that works – guaranteed!

4) First 200 People Only – An Exclusive Turbulence Training “21-Day Quick-Start Kick-Start to Your Fat Loss Program” Teleseminar
Only 200 people will have live access to this 21-Day Quick-Start Phone Call where I’ll answer all of your questions about how to get started, how to make simple changes in your life that lead to long-term, permanent fat burning habits, and how to avoid going off track. But you only get access to this information if you are one of the first 200 folks to grab your copy of Turbulence Training. (This is a group coaching phone call – Regular long distance charges will apply.)

5) First 300 People Only – A FREE 6-Month Turbulence Training Membership!
Have your #1 fat loss questions answered by Men’s Health magazine expert, Craig Ballantyne. You’ll also learn insider secrets from other Turbulence Training success stories, and benefit from the #1 factor overlooked in fat loss programs today, “the power of Social Support” – it really is the secret to your success.

BUT WAIT, THERE’S EVEN MORE!

1) Turbulence Training Fat Loss Nutrition Guidelines, by Dr. Chris Mohr, Ph.D.
(Retail Value = $24.99)
You need to eat right to lose fat, and this nutrition guideline shows men and women exactly which foods to choose, how often to eat, how much protein to get, and a shocking list of foods you MUST avoid to lose fat and improve your health. Dr. Chris Mohr, Ph.D., R.D., is one of the most respected Registered Dieticians in America, appearing on the Montel Williams Show, writing for Men’s Health, Weight Watchers, and Prevention magazines.

2) Turbulence Training DB-BW Fusion Fat Loss 8-Week Program (Retail Value = $24.99)
By combining a dumbbell exercise and a bodyweight exercise, you’ll be able to do these Turbulence Training belly fat burning workouts even faster than ever before. Just wait till you try these fat loss workouts. You’ll be blown away by the effectiveness of the dumbbell-bodyweight superset combinations. So fast, so simple, yet so efficient at burning fat.

fat burning exercise lose weight3) Turbulence Training for Women Fat Burning 4-Week Program (Retail Value = $29.99)
With both beginner and advanced versions, this program serves as a great add-on to the regular Turbulence Training program that hundreds of women have already used to lose fat and sculpt their bodies. All of these workouts can be done at home with a bench, a ball, dumbbells, and your own bodyweight.

4) Transformation Secrets: Get the Expert’s Insider Tips on How to Maximize Your 12-Week Fat Loss Program
(Retail Value = $29.99)
You’ll learn the insider fat burning secrets from 3 of the most experienced Transformation Trainers in North America. We squeezed every last one of their fat burning secrets from them so YOU can achieve your ultimate body transformation.

It will help the absolute beginner and even the fitness competitor. This special report contains detailed, step-by-step information for every fat loss level.

5) Mastering the Fat Loss Mindset – A How-to Guide for Fat Loss Goal Setting that is Guaranteed to Help You Get Maximum Results
(Retail Value = $19.99)
This is the year. How many times have we all said that? Well, this IS the year. Listen to the UK’s top fitness and motivational expert Dax Moy and learn how to set goals and live the lifestyle to reach those goals. No more dropping out, this is the year you will go all the way and finally succeed in changing your body!

6) Turbulence Training 30-Days to Advanced Fat Loss Program
(Retail Value = $19.99)
Just what the title says. I designed this program for a personal trainer that I was training (Yep, I’m considered a trainer to the trainers) and we needed to get maximum fat burning results in only 30 days. By choosing the exercises that gave him the most results in the least amount of time, he was able to impress his clients (and get more clients) thanks to his Turbulence Traning fat loss.

7) Turbulence Training Advanced Fusion Fat Loss 4-Week Program (Retail Value = $24.99)
The most challenging Turbulence Training workout to date. This 4-week program combines advanced athletic moves with dumbbell exercises AND bodyweight exercises into one of the most intense belly fat burning workouts I’ve ever designed. Once you are finished with all of the Turbulence Training workouts, use this workout to build the body of your dreams in as little time as possible.

You’ll also get these FIVE Red-Hot, Fat-Burning Workouts and Diet Meal Plans for Men & Women Absolutely FREE, But Only If You Act By Thursday, January 8th At 12 Noon (EST)… Hurry, The Clock Is Ticking on Your Chance to Grab Over One Hundred Dollars Worth of Fat Burning Bonuses at NO Cost…

1) The Advanced Abdominal Nutrition Guidelines by Isabel De Los Rios
If you are sick and tired of not knowning what to eat to burn belly fat, then you must discover the 12 Dirty Diet Secrets that will help you burn fat for life – all while eating delicious foods! Plus, you get advanced meal plans for men and women to help you burn belly fat and get 6-pack abs! This is NOT an extreme diet. It is a healthy and safe way of eating that will still cause you to lose pounds of body fat EACH week.

2) The Latest Turbulence Training Workout – TT2K9
Every January I create the most effective fat burning workout based on all of the new exercises and techniques discovered in the last 12 months…and the result is Turbulence Training 2K9 – The Ultimate Fat Burning Workout, featuring new bodyweight exercises, kettlebells intervals, and a brand new,
never-seen-before challenge workout that you will want to do over and over again…it will keep you motivated like nothing ever has before. Plus, the TT2K9 program also contains a 31-day fat burning guide giving you a new fat burning secret to implement every day!

3) TT for Abs Bodyweight Workouts
Finally, a completely equipment-free bodyweight workout that can work your abs without relying on a single crunch. You’ll swear you just used every machine in a gym after you complete this powerful, bodyweight only fat burning workout. You can do this anywhere, anytime – at home, in a park, or even in a hotel room.

4) The Turbulence Training Hardcore Fat Loss 4-Week Program
Vaporize stubborn fat with this 4-week Advanced Fat Loss program. This might be the most effective, hardcore Turbulence Training fat burning program ever, and will help even the leanest men and women break through annoying fat loss plateaus. This is one of the most requested Turbulence Training workouts of all time!

5) The Big 5 Fat Loss Turbulence Training Circuit Workout
The most popular workout from 2008, the Big 5 fat burning program for men and women who love fast fat-burning circuit workouts. You’ll learn the top 5 movements for fat loss and why each total-body belly fat burning program just have these exercises if you want to sculpt your best body ever. It’s so simple, yet so effective. You’ll love these fat burning circuit workouts.

What Are You Waiting For? Jump Start Your Fat-Loss in 2009 with Turbulence Training!!!

Blog Posts, Episodes

Episode 118: Elbow of Knowledge

Posted by Kevin Larrabee On January - 4 - 2009

Get this Week’s Episode:

MP3 Download/iTunes/RSS/Odeo

Hosts:

Kevin Larrabee (Twitter), Jonathan Fass, and Jen Heath

Sponsors:

FitCast News

  • 3 Spots open for online personal training (special discount) Contact Kevin
  • Welcome Strengthcoach.com
  • Rack pulls with no rack
  • Leigh Peele pic contest
  • Guest of the year award goes too…
  • Boyle’s Feb 14th seminar, be there

Mailbag

  • Hey guys, still lovin the show. Im always laughing out loud but still getting tons of knowledge. thanks. My Question is to help me better help a friend of mine in the gym. He’s a very slim guy with long limbs. My worry is that im afraid to show him how to squat and dead lift. He’s got that longer body and im pretty much the opposite. Im short and stocky, so i dont have alot problem squatting well and dead lifting. He going for core strength and just to get all around stronger. im really excited to get him in the gym. keep in mind im not a trainer of any sorts i just love to train and workout. Any advice would help alot.Brad, Utah

    P.S. Kevin better watch it im a huge Harry Potter fan and also love Lord of the Rings. Alot die hard fans out their best be careful.

  • (I think this would be good for Jon) greetings fitcast crew,i was looking back through previous episodes and came across a question about a listener’s plans to study kung fu in china. it just so happens that i’m doing the same thing. my question is about stance-training, which basically involves holding a stance for as long as you can, and is found in many styles of traditional martial arts. common stances used are the
    horse-stance and empty-stance (if you’re not familiar with these a google image search would be helpful). do you guys have any opinions on the usefulness of such training, like its usefulness, how it might compare to more common forms of resistance training, etc?
    thank you very much,
    kazim from england, currently in yantai, china
  • Hey Guys -
    It’s great to hear Jen Heath back on The Fitcast. I have a nutrition question for the panel.
    When choosing a meal replacement bar (Balance bar, Cliff bar, etc) what are some general guidelines to look for in regards to protein, carbs, sugar, & fat content. I primarily eat them in the late afternoon between lunch & dinner. Thanks for the advice! -Kevin Fay
  • Kevin,
    Saw this today that the FDA approved Stevia, thought you might be interested.
    http://www.sciam.com/blog/60-second-science/post.cfm?id=feds-give-thumbs-up-to-new-no-cal-s-2008-12-18 -Todd
  • Hey I am trying to build muscle. I hope to gain muscle before I diet down here again in a few months i want to get to 20 to 22% body fat, right now i am 25%,.. but I would like to build up muscles under neath before I burn fat off. right now I am doing a series of 3 sets w/ free weights as follows,. Decline bench press, Standing Rowback,Military Press, dead lift, full squat, hyper extended crunches over ball, and a lower torso reverse type crunch , (I don’t quite know what to call that one) feel free to introduce me to the correct name of this exercise.. It’s done on the end of my bench with a slight lift of my tail bone off the bench, my legs extended vertical, so to close am i missing anything that you can think of or anything overdone?? or not helpful? Recommendations for my diet and exercise requirements for this type of goal greatly appreciated,.. Your team is Awesome!!, Thank You and Merry Christmas!! you all are a very valuble tool to me! -Anne
  • Dear Fitcast, in April of 2009, I will be having jaw surgery which will have me on a liquid diet for six weeks. Since I have not trained for 4 months and gained about 10 pounds of fat, how should I go about easing my way into training again. Should I just start in January and train until surgery, or train 6 weeks after surgery when I’m off the mandatory liquid diet (keep in mind I’m assuming I’m going
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