Chest Day! *workout Journal*

I dropped 2.4% body fat in 12 days. Find me on Face book to see how!

anthony.zaffino.14@facebook.com

How to train yourself (really)

How to train yourself: part 1

I feel it’s time I write a quick article about how one should train themselves.

I just want to let you know that 99% of all magazine and internet articles about how to train for results are, A. Based off programs that bodybuilders did on steroids back in the 60’s and 70’s. or B. Designed to be beginners safe, and offer little results leaving you to find the next best supplement and training program. So why  am I going to tell you the truth you ask? Because I really like pissing off the statuesque! I am also not trying to sell you anything…yet. So I have the luxury of telling you the brutal truth.

When 95% of males and females try to get in shape and build tone muscle they make the same mistake. I will list a few, buy a jug of protein powder, multivitamin, fat burner, or testosterone booster. Then they tend to get a aggressive cardio regime and hit the exercise machines.  Then that same 95% get minimal results and drop out. Only 5% of people get results on their own. 10-15% of people get results with DVD’s, apps, and books. 80% of people get results with some sort of professional help. Since good trainers are hard to come by and are expensive I’m going to give you the simplest routine anyone can remember. We will talk more about how to train and how to not train in the next article. But since 85% of your results some from what you eat it’s imperative we get this out of the way.

First don’t buy supplements, most are complete garbage. Use that money to get yourself real food. Your going to want to match your lean muscle mass with 1 gram of protein/lbs. Ex. 170lbs @ 10% body fat = 153 grams of protein. (,10x170=17-170=153) This all you really have to count each day other than controlling carbs. If you can’t gain weight have 2 grams of carbs per/lbs of lean body mass. If your trying to build muscle have 1 gram for a normal metabolism. If your trying to lose fat have .5 gram per lbs of lean body weight.

What to eat is next…

Meats, (unlimited) fish, sea food, pork, steak, beef etc.

Dairy- Avoid dairy if your trying to lose fat with an exception of eggs. For everyone else organic milk and cheese is fine, use sparingly and stick to white dairy.

Carbohydrates- Must be 100% whole grain, Ezekial bread and other sprouted grain breads are the best. You can also have traditional oatmeal and whole grain pasta and long grain borwn rice. Eat in moderation and avoid mixing carbs with fat, or you will get fatter.Try to shop at healthy grocery stores like Outpost or Whole foods.

Veggies- These are unlimited and and play many vital roles in building muscle and burning fat due to thier vitamin/mineral, anti-oxidant and phytonutrient content.

Fruits- Fruits offer the same benefits as above these are best consumed pre workout. Or before noon.

Seeds and tree nuts- Consume sparingly as a snack between meals these contain good natural fats that help burn fat. This will also kick up your protein needs.

Water- Muscle is 70% water, and without water you cannot repair muscle or burn fat so stay hydrated. Consume at least 1 liter of spring water/day.

Avoid fast foods, processed foods and anything that comes in a wrapper!!

The week before you start training you should load up the healthy natural foods listed above. The worst thing you can do to your body is start working out when it’s all toxic and nutritionally depleted. Which is why it’s very common to see people get sick when they first join a gym! Eat raw veggies, fruits and salads, raw food helps detox our bodies. Learn about juicing fruits and veggies together sometimes it’s easier to drink ‘em!

General Sample Meal Plan:

Meal 1

2 hard boiled eggs with sea salt

1 orange or apple

1 cup of coffee w/ stevia extract (natural sweetner)

Snack

Organic or homemade beef jerky or fruit smoothie

1/4 cup of sun flower seeds

Meal 2

Large chicken salad or any meat and veggies

Snack

2 small plums or a large orange or (green and fruit smoothie)

15 almonds

Meal 3

Steak and veggies or a meat and veggie stir fry or Ezekiel bread sandwich turkey, light mayo and romaine lettuce. With raw broccoli on the side dipped in vinegar and oil or light ranch.

Again that was just a recommended sample of how to eat for a day. The workout section is coming next…stay tuned.

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What they’ll never tell US about fat loss

1. Fastest way to drop body fat and keep it off?

Eliminate sugar and carbohydrates. We are the only species on the planet who’s diet realistically is 50-80% carbs. Our bodies need good fats and proteins to run properly not bagels and candy bars. Anytime during mankind’s history when carboydrates and sugar were introduced into the diet; it always followed with disease and obesity.

Why? Sugar destroys our immune system and just about every other organ in our body. The body recognizes sugar as a toxin! Shocker!- That blue raspberry slushy isn’t doing us any good! (Back to the cave man diet)

2. All the magazines tell us to have carbs after a workout to replenish our glycogen stores and speed muscle recovery.

Well That’s just stupid talk. After a weight training workout our body starts dumping growth hormone which burns fat for hours. what stops this from happening? Those sugary carbs you had after a workout. Sugar releases insulin, which stops growth hormone and causes the sugar to be instantly stored as fat!

We should feel pumped and lean after a workout, not lethargic and bloated!

What speeds muscle recovery? Water, protein, stretching and massaging.

3. The magazines tell us to do cardio 3-4 times a week to burn fat.

Unless we have a body fat that is between 21-24% for women and 14-17 for men all were going to do is lose water weight. Along with a lot of muscle weight, which will make us skinny fat! Again, keep it simple and look at nature, animals don’t run for hours for no reason at all.

However, they do run for short sprints when they are hunting or being hunted. Cardio should be used for brain, heart and lung health. Not fat burning. Food, and strength training is what we need to burn fat. I can’t get into detail here, so let’s just stop jogging all our muscle off and hit the weights. Do high intensity sprints after weight training.

4. Strength training is the best way to burn fat.

Let me prove it to you…with math, scary!

1 lbs of muscle burns 50-80 calories a day 50x 365 days in a year = 18,250/3500 calories found in a pound of fat = 5.2 pounds of fat staying off per year! Doing nothing but sitting around. So, muscle burns fat for you around the clock! How much fat does cardio burn? 45 minutes of work may burn 500 calories for 7 days of hard work to burn 1 lbs of fat. (500x7=3500) I gotta say that sounds awful.

“The word aerobics comes from two Greek words: aero, meaning “ability to,” and bics, meaning “withstand tremendous boredom” ~ Dave Barry

5. How much fat does cardio burn and keep off when we are done with cardio?

None! 

Think of what 10lbs of muscle will do for us. 1lbs of fat is the size of a cantaloupe! 1 lbs of muscle is the size of a tennis ball! So we won’t have to worry about looking like the Hulk over night.

I’m going to take a nap now, and let my 120ish some pounds of muscle burn fat for me while I sleep. It’s worth it to learn how to strength train, I know a guy if your interested.

anthony28:

Thought I would share with all of you a few things that have improved my life.

This is really good stuff so pay attention!

#1 Theracane (Theracane.com)

It is fantastic for when your significant other is too freaking lazy to give you a descent massage. Or if your too cheap to get a pro-massage….

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New warnings for cholestrol drugs, FINALLY!

So, If you have been a client of mine for at least, a few months I am sure I have rambled on at some point about how cholesterol is essential to life. It is also essential to muscle growth and repair. No longer do I sound crazy you can hear it now straight from the FDA. So, who has their foot in their mouth now?? HA!

Quick refresher of what cholesterol does in the body before you read the articles below.

Cholesterol is responsible for:

Cleaning and creating new cells in the body.

Tissue repair, blood clotting, 90% percent of scar tissue is made of cholesterol.

Cholesterol is the Alpha creator of ALL hormones in the body, including sex hormones, fat burning hormones etc.

Creation and regulation of immune system and immune system responses.

Makes up 70-90% of brain structure.

It is essential for your ability to THINK, and process THOUGHTS, and REMEMBER!

Without it, all your hair and nails would fall out, and you would go blind.

Here’s the kicker, all these actions above are completed by LDL cholesterol AKA, the evil cholesterol. HDL cholesterol doesn’t do much of anything in the body which is why its considered good. What a joke.

Many cultures around the world have extremely high cholesterol levels and no history of heart disease. Ex. Alaskan Eskimo, Native American Indian, and many more.

Q: So, Anthony..what does cause heart disease?

A: Heredity, man made fat (hydrogenated, fake butter, Crisco, veg. oil etc.) Stress, Sugar, and excessive carbohydrates in the diet. You simply cannot mix carbs with fat. Lack of exercise, lack of sleep, lack of free fatty acids (these help your heart beat) High blood sugar, these are the main ones that I can think of right now.

Statin drugs to come with new safety labeling

“The new labeling will also warn doctors and patients that statins can cause hyperglycemia, an increase in blood sugar levels and increase the risk of Type 2 diabetes.” http://www.cnn.com/2012/02/28/health/med-fda-statin-labels/index.html

FDA: New warning labels for cholesterol drugs

….generic name lovastatin, can raise the risk of muscle weakness… She added that the warning for memory loss was more for serious cognitive problems than simple forgetfulness… Watch the video here: http://abcnews.go.com/Health/Wellness/warning-labels-highlight-statin-dangers/story?id=15810244#.T5WhldllfIU

FDA Revises Safety Warnings for Statins

by Rhonda Donaldson onMarch 1, 2012

http://americannewsreport.com/fda-revises-safety-warnings-for-statins-8813347.html

Great motivational quotes

  • “So many people spend their health gaining wealth, and then have to spend their wealth to regain their health.” ~ A.J.Materi
  • “To lengthen thy Life, lessen thy meals.” ~ Benjamin Franklin
  • “If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”  ~ Hippocrates
  • “Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning.” ~ Thomas Jefferson
  • “He who cures a disease may be the  skill-fullest, but he that prevents it is the safest physician.” ~ Thomas Fuller
  • “Health is the greatest of all possessions; a pale cobbler is better than a sick king.” ~ Isaac Bickerstaff
  • “A man’s health can be judged by which he takes two at a time – pills or stairs.” ~ Joan Welsh
  • “The ingredients of health and long life, are great temperance, open air, easy labor, and little care.”  ~ Sir Philip Sidney
  • “He who enjoys good health is rich, though he knows it not.” ~ Italian Proverb
  • “Be careful about reading health books.  You may die of a misprint.”  ~ Mark Twain
  • “Few people know how to take a walk. The qualifications are endurance, plain clothes, old shoes, an eye for nature, good humor, vast curiosity, good speech, good silence and nothing too much.” ~ Ralph Waldo Emerson
  • “The best of all medicines is resting and fasting” ~ Benjamin Franklin
  • “Those who think they have not time for bodily exercise will sooner or later have to find time for illness.”  ~ Edward Stanley
  • “Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”  ~ Plato
  • “The greatest wealth is health.”  ~ Virgil
  • To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” ~ Buddha
  • “Health is the first muse, and sleep is the condition to produce it.” ~ Ralph Waldo Emerson
  • “An hour of basketball feels like 15 minutes.  An hour on a treadmill feels like a weekend in traffic school.”  ~ David Walters
  • “Many so-called spiritual people, they overeat, drink too much, they smoke and don’t exercise. But they do go to church every week and pray ‘Please help my arthritis. Please help me bring up my strength, make me young again.’” ~ Jack LaLanne
  • “To insure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” ~ William Londen
  • “As a child my family’s menu consisted of two choices:  take it or leave it.”  ~ Buddy Hackett
  • “The more you eat, the less flavor; the less you eat, the more flavor.”  ~ Chinese Proverb
  • “As for butter versus margarine, I trust cows more than chemists.”  ~ Joan Gussow
  • “If you are surprised at the number of our maladies, count our cooks.” ~ Seneca
  • “Most diseases are the result of medication which has been prescribed to relieve and take away a beneficiant and warning symptom on the part of Nature.” ~ Elbert Hubbard
  • “The physically fit can enjoy their vices.” ~ Lord Percival
  • “In general, mankind, since the improvement in cookery, eats twice as much as nature requires.”  ~ Benjamin Franklin
  • “Most of the food allergies die under garlic and onion.”  ~ Martin H. Fischer
  • “I think you might dispense with half your doctors if you would only consult Dr. Sun more.”  ~ Henry Ward Beecher
  • “It’s not food if it arrived through the window of your car.” ~ Michael Pollan
  • “Doctors are men who prescribe medicines of which they know little, to cure diseases of which they know less, in human beings of whom they know nothing” ~ Voltaire
  • “The word aerobics comes from two Greek words: aero, meaning “ability to,” and bics, meaning “withstand tremendous boredom” ~ Dave Barry
  • “The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” ~ Thomas Edison
  • “The deviation of man from the state in which he was originally placed by nature seems to have proved to him a prolific source of diseases” ~ Edward Jenner
  • “There’s lots of people in this world who spend so much time watching their health that they haven’t the time to enjoy it. ” ~Josh Billings
  • “Our food should be our medicine and our medicine should be our food.” ~ Hippocrates
  • “I fear not the man who has practiced 10000 kicks once, but I fear the man who has practiced one kick 10000 times.” ~ Bruce Lee
  • “Too many people confine their exercise to jumping to conclusions, running up bills, stretching the truth, bending over backward, lying down on the job, sidestepping responsibility and pushing their luck.” ~ Author Unknown

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Liver tablets- long lost lean muscle building secret

    Long before the advent of steroids natural muscle builders consumed large amounts of raw milk, red meat, and glandular. liver tablets.

These were the normal staples, if you desired to increase strength or size. Eventually the pharmaceutical and supplement industry took off in the fifties, and people forgot about the tried and true, old diet and lifestyle of the past. Which kept them healthy, and built heaps of muscle.

Of course the fear of fats also put pressure on the supplement industry to remove most if not all fat from our natural milk and protein shakes.  As you may have read in my other article, “Whey wrong on Whey Protein,” when you consume protein without it’s fat content you will lose sixty percent of the protein. Without fat you cannot fully digest protein from any source.

This is a biological fact. Just for quick reference natural fats will never harm the body in moderation. Only man made fats will harm us such as, hydrogenated and trans fats. Here are the benefits of liver tablet supplementation. .

  • Protein: 60-80% depending on the quality of the tablet. You get what you pay for.


Vitamins: A, B-complex (B-1, B-2, B-6, B-12, choline, inositol, biotine, niacin, pantothenic acid, folic acid, PABA), C, D, E, K, lipotropics choline & inositol.

Minerals: calcium, chromium, copper, heme iron, manganese, phosphorus, potassium, selenium, sodium, & zinc.

Amino acids: alanine, arginine, aspartic acid, cysteine, cystine, glutamic acid, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tyrosine, tryptophan, valine.

As you might know these are all essentials to procure the hormones necessary to increase strength, size and aid in muscle recovery. I personally believe liver tablets are much more nutritious and bio-available than most multivitamins.

 Does this guy look like he knows what he’s talking about? I believe so, and know so! Great body for a pre-steroid era!

 Vince Gironda, “The Iron Guru”, stated that in addition to the known nutrients. There are substances present in liver that have a beneficial anabolic effect on health, fitness, and endurance. Such as cytochrome P-450, and others yet to be identified. He has said that desiccated liver contains nucleic acids for proper amino acid utilization, a growth and repair factor, and an anti-estrogen factor, which keeps testosterone levels high, and it is also a great anti-toxin and liver cleanser.

  • What is Cytochrome P-450 

It is our bodies’ natural detoxifying defense system. Big Pharma spends millions of dollars working around this substance to get their drugs to work. You see the human body knows that drugs are poison. Big pharma wants us to believe they are medicine. Despite the hundreds of dangerous side effects they cause. Medicine should not make us sicker or hide the symptom of an illness or disease. If it does it is not  medicine. Cytochrome P-450 proteins in humans are also drug metabolizing enzymes and enzymes that are used to make cholesterol, steroids, and other important lipids in our bodies.


Many of the ancillary functions of P-450 had not been completely understood until the “Human Genome Project” had been completed in 2003. With further DNA experimentation, and until  the genes for P-450 were specifically investigated, the first crystallization of a mammalian P-450 substance for instance, didn’t occur until 1999.

 Vince Gironda was on to this mysterious substance in the early 60s, amongst other innovative genius ideas. Many do not know his name, because he was not driven by power or money. He was a passionate and sincere man. If you would like to learn more about his techniques check out
Vincegironda-nsp.com and for the best training tips look into IronGuru.com

  • Benefits of liver supplementation

Benefits include fat metabolism, increase energy, increase stamina, damaged tissues repair, curb sugar cravings, and liver protection. Desiccated liver helps to increase red blood cell count and stimulate appetite. As a side note, anabolic steroids also stimulate appetite and increase red blood cell count.

Other possible benefits include, an anti-stress agent, alleviation of gum problems, anemia treatment, and production of stronger functioning red blood cells. Liver has been proven to help improve recovery time after physical workouts as well.

The iron and B vitamins in desiccated liver tablets contribute to bone health, muscle building, and immune system functioning. Liver is a great source of vitamin B-12. B-12 plays an important role in cellular division and is vital to growth. It assists the body with the burning of fats and carbohydrates. A deficiency of B-12 can also lead to anemia and fatigue. It also seems to play a large role in protection against heart disease.

  • Heme Iron

Iron is an essential mineral and an important component of proteins involved in oxygen transport and metabolism within the body. Almost two-thirds of the iron in the body is found in hemoglobin. The protein in red blood cells carries oxygen to the bodily tissues. Smaller amounts of iron are found in myoglobin, a protein that helps supply oxygen directly to muscle tissue, and in enzymes that assist biochemical reactions in cells. About 14-16 percent of the bodies iron is stored for future needs and mobilized when dietary supplies are inadequate. The remainder iron is in the bodily tissues as part of the proteins that help the body function.

There are two forms of iron available our diet: Heme and Non-Heme. Heme iron is found in red meats, poultry, and fish. Non-Heme iron is found in both plant, animal, and mineral sources. Note that Heme iron is not available from any vegetarian source in any significant quantity, if at all. Non organic iron and/or non Heme iron is what is involved when we hear about overdosing on iron. Like iron poisoning. Natural iron will not do this.

  •  Liver works, and it may help to reach your goals.

Taking four to five quality liver tablets between meals will naturally increase nitrogen retention. The same action of synthetic steroids. Shoot for a total of twenty five to thirty liver tablets a day. If your looking for general health benefits 5-10 spread throughout the day may be ideal. Within two weeks, many notice greater strength and endurance. With longer use an increase of lean body mass will be noticed as well. Expect great gains, faster recovery, greater muscle pumps and overall better health.

My Observations of Obesity

1. The heavy tend to drink Diet soda, and use artificial sweeteners and drink flavored water.

2. The heavy tend to buy all Fat-free food products, including weight-loss, diet T.V dinners.

3. The heavy usually skip breakfast, sometimes lunch then over eat for dinner and late night snack.

4. The heavy usually abuse diet pills, and jump on the bandwagon of trendy celebrity diets. Which further damages the metabolism.

5. Diets will always fail, unless you commit to a life style change and permanently change the way you eat. Don’t look at it as a diet at all, look at it as “I am changing the way I eat”. This should be your only response to when people ask you if you are on a diet.

6. People who diet deprive themselves of the foods they love and binge eat.

7. In the most overweight people I encounter, their diet consists of 70-90% Carbohydrates. Carbs are sugar, it stores as fat. Carbs are nutritionally INFERIOR compared to meats, veggies, fruits, and tree nuts.

8. Overweight people abuse, antacids, and laxatives, and have less than three bowel movements a week! 3 meals a day 7 days a week equal 21 meals…at some point 15 of these meals should be leaving the body during a week.

9. Overweight people avoid fats,  good fats are 100% butter, Olive oil, Coconut oil (High heat frying) that’s all you need to cook with. Avoid anything NOT listed above.

10. The overweight tend to not be active or just live on a treadmill with diminishing results that lead to a long road of not reaching a desired goal. I’m not knocking cardio, it has its place but the most fit people will always be found lifting weights. For example a front squat with only 35% of total body weight done for at least ten reps with a two second up phase (lift) and a three second down phase (lowering the weight) Will trigger more fat burning hormone than thirty minutes of cardio. This is from experience, not some statistic.

11. Those who are overweight tend to be dehydrated, you cannot burn fat if you are dehydrated.

12. Those who are over weight have toxic organs from processed foods such as, antibiotics, pesticides, mercury,BPA, table salt, growth hormone, sodium nitrate, chemical fertilizer, rodenticides ( just a few from whats in your meat and dairy and veggeis) Diet and Non diet soft drinks, Aspartame (formaldehyde) phosphoric acid, concentrated sugar. Tap water, Bromides, halogens, bromines , goitrogens, trace pharmaceuticals and much more. I would have to write a book about what all these do to you. These are a few common ones you may have heard of. Trust me they are inhibiting your ability to burn fat as fuel and are severely compromising your immune system.

* Solution, lift weights to burn fat, prior to the early 1970’s the only way to burn fat was to lift weights and reduce carbohydrates. Old time bodybuilders could get down to single digit body fat percentages without doing any cardio at all!

*Solution, Avoid all so called Diet foods. These foods tend to be highly processed and filled with artificial sweeteners, and are usually high in salt. If it’s low in sugar, it’s probably high in fat and not good fat.

*Solution, Stick to products that say all natural, Roundy’s (Pick n Save) has a organic line which makes things affordable.

* Solution, Never skip a meal, drink at least 1 liter of filtered water each day.

* Solution, Eat more good fat, and less processed carbohydrates. Your body is not craving sugar it’s craving good fat and protein. Sugar craving is a way of your body telling you it wants nourishment not chocolate. Good carbs: Sweet potatoes, long grain brown rice, squash, beans. Bad carbs: chips, ice cream, soda, white bread, crackers waffles pancakes etc.  Good fat: Eggs! Olive oil, 100% butter, moderate amounts of animal meat/fat from free range organic farms, almonds, peanuts, walnuts, sunflower seeds etc.                                                                        ‘

I’m not even going to get into bad fats…just eat the ones that I listed as good.

Next post I’ll try to list my grocery cart contents…

If you train today make it a good one!!

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