I completely understand – this kind of news is pretty much a ‘so what?’ for anyone who’s not even remotely related to me.

I do have a message in here, so please bare with me…

I see the impending news as not only a ‘life challenge’ in general, but also a ‘fitness challenge’ of the highest order

No longer will I have a set routine which will allow me the freedoms that I used to afford – gym when I want to at 6am? Maybe (if I haven’t been kept up all night with a screaming child).

Gym in the evenings? I doubt it – probably won’t want to miss bath time with the little bundle after a long day at work.

This might be the last time my abs make an appearance with the pending ‘baby’ just around the corner. At least I’ll have an excuse though right?

Does this mean I’m hanging up my fitness gloves for the short to medium term?

Not by a long shot. Forfeiting your health and wellbeing (there’s that word I don’t like) should always take a priority no matter what life throws at you. Be it a relocation, a new job, an injury or in this case, a brand new mouth to feed.

I plan on being around for my kids at all times, and by being around, I mean in the emotional sense (that a father owes to their children) but also in the sense that I want my heart and other vital organs to last for a heck of a long time.

Get your arse to the gym when you can, or make training at home a brand new challenge — There’s a lot to be said for being a strong mum or dad…

My father and his father before him have both suffered from serious heart issues and have BOTH had open heart surgery before they were 60

This is something that I don’t take lightly and will be doing everything in my power to make sure doesn’t happen to me.

So my message here is simple really – don’t make having kids an excuse to let your health and fitness wane. Sure you’re going to have trouble going to the gym as often, or as consistently (at least in the beginning), but there are ways to adapt and train in the down time – to make sure you aren’t dropping the ball for the long term. Short-term, lifts and physique goals will suffer – but there’s always ‘muscle memory’ right?

The last thing I want is for my little one to ask me to pick him/her up and I can’t even lift it onto my shoulders

I know what you’re probably thinking (especially those that have already been parents for a long time) – “Easier said than done my friend!”

Maybe so, but after a period of guessing, making sacrifices and generally trying to ‘figure out parenthood’, I’m pretty sure I’ll be able to return to my former fitness glory.

My sister (and mother of two) has done it, my own mother has even done it, so why in the hell should I or anyone else be any different?

Get your arse to the gym when you can, or make training at home a brand new challenge — there’s a lot to be said for being a strong mum or dad :)

Enjoy your weekend.

The post Should you stop going to the gym after you’ve had kids? appeared first on Crude Fitness.

As you know, I write a lot of ‘gimmick’ busting articles on this site. Folks hit me up all the time to ‘review’ their product with the hope that I’ll be particularly ‘favourable’ to them if they throw me some dollars.

Why does that matter?

Every one of my product reviews is impartial – by that I mean, I call it as I see it.

I’m very ‘up-front’ about what you’re going to get once your product ‘lands’ on the Crude Fitness website. I don’t beat-around-the-bush. If I don’t like something, you’re going to know about it.

Even more importantly…

I personally test everything I write about. I don’t just hunt the web for a similar review and copy it! (I can’t form an opinion on something that I haven’t used).

That leads me onto the TGRIP 2.0…

Firstly, what is a TGRIP?

‘TGRIP’ stands for ‘TrueGRIP’ and they start from thickness level 2.0 and get thicker in both 2.5 and 3.0 sizes (for the truly hardcore lifter and pro bodybuilder).

Often, with these types of products, there’s a whole bunch of marketing guff to wade through (which can often mask the real value of any piece of gym equipment). Thankfully, the simplicity of the product doesn’t lend itself to long-winded product descriptions.

Straight from the Iron Bull Strength website:

“The fastest, easiest and cheapest way to add muscle to your upper body is definitely through thick grip training. By eliminating your body’s weak link, you will finally unlock your true muscular potential. Adding a pair of TGrip 2.0 to your exercises will truly shock your body into new growth starting on your very first set! Not only will you develop impressive grip strength and big forearms from the thicker grip, but you will also build all the surrounding muscles through increased neural activity. Increased fingers, hand, wrist and forearms strength is only the beginning.”

Who are TrueGRIPs for?

Pretty much anyone (including both men and women) who are interested in increasing size and strength — but I’d recommend them to the moderate-advanced lifting crowd. Those that have ample experience, and have the ability to utilise their ‘mind-muscle connection’.

My reasoning for this is simple

Why add in unnecessary complexity to the mix when you’ve barely mastered the bar itself yet? Newcomers will more than likely try to lift too heavy and therefore ‘cheat’ negating the entire purpose of the thick grips in the first place.

Secondly, you’ll appreciate the ‘new found strength’ as a result of thick grip training further down the track when you’ve seemingly hit a plateau.

Here’s me battling with the TrueGRIP 2.0′s

How much are they?

$35 USD (+ shipping)

First Impressions

Note: I used the fat grips on a ‘back and bicep’ day. This meant that Barbell Bicep Curls were the key exercise I was going to be testing these bad boys on…

As with most gym equipment, I’m pretty much the world’s biggest skeptic. At first glance one could think to themselves: “What could an increased circumference on my ‘grip’ possibly offer in terms of ‘real world’ results?”

Noticeable activation of my forearms was the first thing I noticed off the bat — The thick bar was a lot more difficult to hold and I had to shave off a good 20% of my normal lifting weight in order to be able to lift it with decent form.

Trial-and-error…

It took me several sets to get the form down-pat, but when I did, I REALLY had to struggle to get near the 8 rep mark (even on the reduced load). I tried spacing the grips at different intervals on the barbell to activate different parts of the bicep and to give them a decent run-in. This worked well and my arms felt exhausted a lot sooner than what I was used to.

Do the TrueGRIPS work?

At the time of writing, I’ve used them on several workouts. My forearms have taken a serious pounding and the Delayed Onset Muscle Soreness (DOMS) is quite substantial (not that that indicates growth/strength increases mind you).

Only time will tell if they make a significant difference long-term but I do plan to keep them as a part of my training regimen from now on.

Who would benefit from the TGRIPS?

Now for the down-side…

The thicker bar means you’ll have to drop the weight significantly if you want to be able to use decent form across all of your lifts. This isn’t really a ‘down-side’ per say — unless a bruised ego is something you particularly care about.

Other than that seemingly small negative, there really aren’t any others. For $35 bucks you could do a hell-of-a-lot worse for your money (especially in the fitness industry as we all know too well).

In Summary

In the end, you just can’t beat this simple piece of equipment for adding increased muscle activation across a broad range of your lifts.

Two thumbs up from me…

Interested in the TrueGRIPS?

Vist the official site

The post My thoughts on the TrueGRIP (Product Review) appeared first on Crude Fitness.

Despite the name, african mango has nothing to do with the common mango (scientific name: mangifera indica). The plant in question is known as Irvingia gabonensis and the fruits of the tree look like mangoes, hence the colloquial name.

The supplement you are actually consuming comes from the seeds. The seeds have traditionally been used as a soup thickening agent, with other uses merely being cosmetic or industrial (fatty acids from plants tend to be used in making products, due to their physical properties). A very uneventful and boring history.

What is African mango said to do?

Irvingia gabonensis is said to be a fat burning agent, mostly due to one in vitro (conducted in a petri dish outside of a living system) experiment showing that it inhibited the activity of a receptor known as PPARgamma (PPARγ). Theoretically, this should reduce the rate of fat cell growth, and thus cause an anti-obesity effect.

Throw in sensationalist marketing and an endorsement from Dr. Oz (the same guy who pumped both raspberry ketones and green coffee extract based on questionable and limited evidence) and now you have a social craze around its fat burning effects.

What does it actually do?

It likely does not do anything substantial to PPARγ, to be honest. The one study conducted used a high concentration of the basic seed extract and, when using high concentrations, most polyphenolic compounds can be forced to influence PPAR receptors. Fatty acids themselves are ligands (access keys) to these receptors, so some influence with high concentrations is honestly expected. PPARγ inhibition from irvingia gabonensis has not yet been detected in a living system.

The active and/or unique molecule is not known and as such cannot be tested to see if this activity remains at lower concentrations; this is assuming such a bioactive exists, as research on this seed is sparse.

Studies done in humans are too few and questionable in nature. The disclosure on their methodology is suspect, and of the three trials actually conducted, two of them were financed by the company producing the seed, and one of them was actually a combination of african mango and cissus quadrangularis.

To sum up, the legitimate research in human data sucks right now

What is african mango likely to do? Based on its soup thickening properties and the recommendation to take it 30 minutes before a meal rather than alongside the meal, it is likely that this supplement is relying on the gel forming (thickening) properties to occur in the stomach and suppress appetite. This is reliably seen, to a small magnitude of benefit, with isolated glucomannan supplementation (a gel forming soluble fiber). The dietary fiber composition of african mango is not yet characterized, but it appears to be soluble and gel forming in nature.

African mango may turn out to be an expensive way to get some fiber to suppress appetite, without any real fat burning effects.

Why should I use it?

At this moment in time, there is absolutely no reason to use african mango. No unique molecules have been isolated from the plant, and due to its marketing hype, it’s not a cheap supplement.

The properties observed with african mango very closely mimic that seen with glucomannan. Buying glucomannan is likely to be much cheaper and confer the same, if not more, benefits as you are getting a higher amount of glucomannan per gram (Irvingia gabonensis is about 3% fiber by weight).

Click here for more information on African Mangos

The post African Mango: High Probability of Sensationalism appeared first on Crude Fitness.

Why? It’s the Easter long weekend and I thought it was as good a time as any to have a sale!

Less than half price…

I’m not usually a huge fan of ‘sales’ when I’ve invested so much time and research, but if you’re going to offer a discount, I always say, make it a good one!

For more information and a brief overview of the book, check this page out here >

Click here to go to the sales page

The post Reveal The Steel 4 Day Sale! appeared first on Crude Fitness.

Today Jason stops by to share with us his training/dieting tips as well as the story on how he became the fountain of knowledge he is today.
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Thanks Jason, for taking the time to answer some Q’s. First up, how did you get started in your career as a strength coach, personal trainer and successful author?

Jason Ferruggia: I was a pathetically weak, skinny kid growing up, which I hated with a passion, so I needed to do something about it. I got obsessed with training and eventually decided I wanted to make a career of it, helping others who were in the same boat I was in. I started interning in the weight room in college and then training clients on my own on the side.

While going to Arizona State I actually ended up getting tuberculosis and having to come home and spend three months on bed rest. That was when I really cranked up my studies. That spring I started training people and was doing so well and already had so many clients through word of mouth by the time August rolled around that I decided I couldn’t go back. I had to transfer home and really kick my fitness career into high gear.

Along the way I saved every dime I made so that I could buy my own equipment and rent some space for my own private gym.

I got started training people in 1994 and around 2000 decided to start writing on the internet. That picked up pretty quickly as well and I was able to get on some big time sites and into magazines within a year. Eventually that led to me getting my own monthly column in Men’s Fitness and then becoming the chief training adviser to the entire magazine.

Your blog is brutally honest and to the point. Is that something you set out to achieve from the get-go? Why did you choose to be different?

Jason Ferruggia: It wasn’t really a calculated move. That’s just how I am and have always been. That’s Jersey right there. We don’t sugar coat shit. It’s better to just speak the truth instead of dancing around the issues. I don’t have the time or patience for that and it helps no one. I just say what’s on my mind or what I believe in. That may offend some people but for others it will be just what they needed to hear.

What ‘s the most important thing that has kept you motivated over the years?

Jason Ferruggia: I just love what I do. I think that’s the big secret. You have to find something that you’re passionate about, both in your career and your hobbies. Fitness is both my career and my hobby. But even if I were a stockbroker or a waiter I’d still be just as obsessed with fitness as I am.

Every morning I wake up and I can’t wait to train, I can’t wait to get better, I can’t wait to learn something new, I can’t wait to help more people and see some new before and after pics or read some success stories.

If you’re not passionate about what you do to make money or the training system you use to get in shape it will never work for you. The old cliché is true- if you do something you love you’ll never work a day in your life.

And as far as training goes you need to find the style that you love and are passionate about. Some people might try powerlifting and hate it so they give up on fitness entirely. Well maybe Crossfit is for them or Yoga or bodyweight only stuff. Find what you love to do and get excited about and you’ll get great results.

Both Muscle Gaining Secrets and The Renegade Diet have been hugely successful. What do you believe are the reasons for their popularity?

Jason Ferruggia: Firstly, I think it’s the simplicity. I don’t try to overwhelm anyone with science or complicated formulas or routines. Secondly, I think it’s just the amount of people who have used them and gotten great results. So the success stories are out there and people share them and the word gets out.

If you’re advanced and looking to gain size you need to pump up the volume. But it usually sucks for guys with less than two or three years worth of training experience.

What are some of the other writers, artists, personal trainers and fitness leaders that have inspired you?

Jason Ferruggia: As far as fitness writers go it was John McCallum, first and foremost. Dan John has picked up where John left off and is an excellent writer. I’ve always enjoyed anything written by my buddy, Dave Tate. Craig Ballantyne is a great friend of mine and inspires me by how productive he is and how much quality content he is able to produce.

My training has been influenced more by Louie Simmons and the Westside Method than anyone else but I also learned a ton from huge influences like Dorian Yates, Kaz, Vince Gironda and Larry Scott, Ed Coan and Kirk Karwoski. I love bodyweight training so if there are any books or videos about that subject you can bet that I own them.

When someone says artists my first thought is music. I’d put Chuck D, Eddie Vedder and Bruce Springsteen at the top of my list there. I share their passionate hatred for social injustice and have always been inspired by those guys.

I debunk a lot of gimmicks and scams on this site. Is there anything fitness related that you’ve fallen victim to yourself and wasted your money on in the past?

Jason Ferruggia: Supplements mainly. I calculated it once and it came to well over $60,000 that I had wasted on junk “muscle building supplements” that did nothing. As far as training goes, I’ve experimented with everything but nothing that I could really say was a gimmick or scam, it was just a system that didn’t work for me. Maybe it worked for other people, I don’t know and can’t say. Some probably did.

Well, that’s not entirely true. Now that I think about it I did try gaining size on a no carb diet for about a year or two once. An expert swore it would work for me and I got nowhere. I also tried lifting with slow tempos and that didn’t do anything either.

I wasted time as a beginner on high volume bodybuilding splits. When you’re weak and inexperienced that does nothing for you. But I’m not gonna sit here and say that type of training is worthless. If you’re advanced and looking to gain size you need to pump up the volume. But it usually sucks for guys with less than two or three years worth of training experience.

By the same token, a 5×5 style workout where you go shit heavy on everything across the board sucks for guys with more than a year or two of proper training experience. You’ll just get beat up joints. I tried that way too many years into my training career and it destroyed me. But it works great for newbies.

So why do people have that many fitness experts that they listen to? No wonder why no one gets anywhere. They’re all suffering from paralysis by analysis from information overload. Listen to what Clint says or what I say or what Alwyn Cosgrove says or whoever resonates with you and follow the damn plan.

What is your own diet like? Do you stick to a method (such as intermittent fasting etc)? What’s your approach for long term results?

Jason Ferruggia: First thing in the morning I drink two huge bottles of water over the course of about two hours. Then I have some black coffee. I usually eat my first meal sometime between 10 and 12, just depending on the day, how I’m feeling, what time I stopped eating the night before, etc.

During the day I eat a few small servings of protein and veggies. I always get a fresh squeezed juice and usually have a couple servings of fruit.

If it’s a training day I will have some carbs and protein before, during and after training. Sweet potato baby food or fruit is my usual choice. I also have extra sodium on those days and may even just half a half teaspoon of sea salt on its own an hour or so before training.

During the day I couldn’t care less about eating. I’m on the move and always grindin’. But at night I feast. So that means a huge serving of meat, chicken or fish, a pile of Jasmine rice or a few sweet potatoes and some greens. Some nights I will make a healthy pudding with coconut milk, fruit, cocoa powder, and whatever else I feel like throwing in or I will just have some fruit alone.

Are there any KEY diet or training tips that you adhere to and would recommend to my readers?

Jason Ferruggia: Don’t overthink and second guess everything you do. Stop reading so much information. Pick one or two experts who have a proven track record and do exactly what they tell you to do.

I don’t have 47 dentists and 23 accountants and 67 webmasters. So why do people have that many fitness experts that they listen to? No wonder why no one gets anywhere. They’re all suffering from paralysis by analysis from information overload. Listen to what Clint says or what I say or what Alwyn Cosgrove says or whoever resonates with you and follow the damn plan.

An efficient, successful person outsources and delegates as much as possible. Donald Trump doesn’t pour the foundation, put the windows in, make the beds, etc. in his hotels. He has people for that. So you should have someone to outsource your training and diet to if you want to be truly successful.

What supplements do you use if any?

Jason Ferruggia: I take probiotics daily. I use Athletic Greens for nutritional insurance, protein powder for ease and convenience, vitamin D when I know I will be going without sunlight for a few days at a time. Luckily that doesn’t happen too much living in Southern California. I eat salmon 2-3 days a week but on days I don’t I will take some fish oil. I’ve found calcium to help with fat loss and test levels so I will take that for a few months at a time, but not on a regular basis. Some things I rotate in and out, depending on my goals at the time. I also like transdermal magnesium and if I’m feeling beat up from a hard training phase I like systemic enzymes.

What’s a day-in-the-life for Jason Ferruggia like? Give us a run-down of how you eat, train and move on a regular day.

Jason Ferruggia: I get up around 6:30 or 7 and meditate right away for a half hour. Then I floss, brush my teeth and rinse my nostrils with a neti pot. Next I write for an hour. I set a timer and when it goes off I’m done. Next up I do 20 minutes of mobility and go for a 30 minute walk. Then it’s back to answer questions in my membership site. I check email after that then I either train myself or some of the few clients I still have the time to keep.

My training is mainly dumbbells and bodyweight. Due to a long history of back injuries I don’t really squat or deadlift heavy anymore. I do goblet squats and snatch grip high pulls and occasionally some light rack deads or trap bar deads. I train four days per week and the volume is on the higher side. I run sprints at least once a week, if not twice and I’ve recently started doing yoga a couple days as well.

On top of that I have 15 members of Team Renegade on staff and countless business projects, charity stuff, etc. that always needs managing so it’s always a pretty busy 8-16 hour day. I always block out two hours to read too.

Do you have a favorite quote?

Jason Ferruggia: Yes. I’m all about constant evolution and self improvement so my favorite quote of all time is from the great Muhammad Ali- “The man who views the world the same at 50 as he did at 20 has wasted 30 years of his life.”

What’s next on the horizon for Jason Ferruggia?

Jason Ferruggia: We have several new products coming out this year and are redoing and really focusing on our membership coaching site, The Renegade Inner Circle, and just making it as badass as humanly possible. We are going to be starting Renegade Publishing as well. In addition to that we’ve got a bunch of live events we’re planning, we’re looking for space in Santa Monica to open another training facility, we’ll be flying our contest winners out to train and hang with us at the beach. There’s a lot in the works. It’s gonna be quite a year.

Thanks for your time Jason, is there anything you’d like to add?

Jason Ferruggia: I’d just like to say thanks for having me and I hope your readers enjoyed it. If they’d like to learn more about me they can check out my site at www.JasonFerruggia.com or hit me up on Twitter.

Jason’s training courses

	Muscle Gaining Secrets 2.0 is the skinny guys bible and is jam packed with tricks, tips and advanced techniques that most people have no clue about. Click here for Muscle Gaining Secrets
	The Renegade Diet is a new kind of approach to dieting, based on research and millions of years of evolution. It goes against everything you think you know about nutrition and is, quite simply the most effective body-recomposition plan ever created. Click here for The Renegade Diet

The post Jason Ferruggia Interview – Up close and personal with the king of ‘No BS’ training appeared first on Crude Fitness.

What sparked your interest in training and how did you get started as a fitness model and IFBB competitor?

Taylor Matheny: I was actually the chef at a private training studio in TX. I would cook competitors meals for the week (all portioned out of course and low sodium)… I thought they were crazy for what they did to their bodies! But I was pulled into my first show and have been hooked since. Now I’m a Pro.

Winning shows opened up the door for the modeling side to come into play. I began working with Dymatize, then Myogenix, Beyond your Nutrition, Nutrition Depot, and Nutrishop to name a few of the wonderful companies I have had the opportunity to work and promote.

I see you are bringing out a cook book soon. What inspired you to make one centred around making tasty meals out of low-calorie foods?

Taylor Matheny: Being a professional athlete, I understand the importance of fueling my body correctly. I wanted to show others how being healthy doesn’t equal being hungry or bland.

What‘s the most important thing that has kept you motivated over the years?

Taylor Matheny: Knowing that this is a lifestyle — it’s not a job or a diet but something I live and something I love to do!

What mistakes did you make when you first started training?

Taylor Matheny: Training and and nutrition have always come second nature to me although we all make mistakes. I just enjoyed learning new things about the many different ways to train dependant on your goals.

Truth is, I’ve learnt that the best abs are made in the kitchen (not from a machine).

What are some of the other writers, models and fitness leaders that have inspired you?

Taylor Matheny: My trainer Ryan Bentson from Zero Gravity Fitness has been a huge part in my life and a major role in where I am today. I am constantly inspired by him and how he has set the standard in this industry.

I see you were Voted #1 Bikini Model in the World in 2012. How has this changed your life?

Taylor Matheny: First off, it is a huge blessing to be recognized as a successful model but to be named #1 in the World was just unreal! However i don’t aspire to be seen as just a bikini model but to be viewed as a top athlete and most importantly a positive role model for healthy living.

I debunk a lot of gimmicks and scams on this site. Is there anything fitness related that you’ve fallen victim to yourself and wasted your money on in the past?

Taylor Matheny: I think we have all fallen prey to an ‘ab machine’ of some sort (haha). Truth is, I’ve learnt that the best abs are made in the kitchen (not from a machine).

What physical feature or key milestone are you most proud of?

Taylor Matheny: I would say my biggest improvement has been putting on muscle and size due to proper training and eating since becoming a Pro and competing in the IFBB Pro circuit. Ryan Bentson from Zero Gravity has helped me improve my physique on and off stage through his knowledge of the sport.

…sugar is sugar and I would always recommend avoiding it.

What does your training routine look like?

Taylor Matheny: 6 days a week — Cardio and weight training. Weight consists of heavy training focused on the symmetry of the gltues and back followed by lots of plyometrics. Cardio is steady incline or stair-mill.

What is your diet like? Do you stick to a particular strategy (such as IF, Paleo, Low-Carb etc)? What’s your approach?

Taylor Matheny: I always have a high protein diet with an abundance of fresh vegetables. My Carbs will vary due to carb-cycling (laid out by my trainer Ryan) and the goals for our shows. Carbs include oats, brown rice, sweet potatoes and rice cakes. I eliminate all dairy and sugars, even fruits. Being a chef I never eliminate taste! Even the day of a show you will still find me with something amazing backstage. I never feel deprived or hungry, with my cook book you will be able to eat more and weigh less with healthy recipes.

Are there any KEY diet or training tips that you adhere to and would recommend?

Taylor Matheny: Everyone’s body is different. Learn what you respond to best i.e. carbs or fats, wheat or gluten free. However, sugar is sugar and I would always recommend avoiding it.

How do you deal with cravings for foods you know you shouldn’t be eating?

Taylor Matheny: Simple, I make the foods I eat taste like the foods I shouldn’t eat :).

What supplements do you use if any? If not, why not?

Taylor Matheny: The basic staples — Protein powders, BCAA’s, Glutamine(recovery), CLA/EFA’s/L-carnitine/Omega’s, Multivitamin with my fruits and greens powders.

What’s next on the horizon for you?

Taylor Matheny: Taking March by storm and hitting the Olympia stage for round 2!

Taylor Matheny’s stats

54kg (120lbs) / 165cm (5’4”) / 24 years old

The post An Interview with Taylor Matheny (IFBB Pro and Fitness Model) appeared first on Crude Fitness.

The squat is the single best exercise for improving your strength, power, and size, yet it is poorly understood and consequently often labeled as ‘dangerous’ or ‘too complicated’.

While the sheer number of muscles involved do make it hard to master, they are also the reason there is such a great pay-off; a properly executed squat will work your glutes, quads, adductors, groin muscles, lower and upper back, abdominal, costal, and lateral trunk muscles. It is a fantastic core exercise, and when performed correctly, also the safest exercise for developing lower body strength.

We’re going to take a look at three key tips to help you execute an accurate squat, and in so doing, learn to reap the full benefits of this amazing compound exercise.

#1 Achieve Proper Squat Depth

A proper squat should result in your hips lowering below the top of your knees. Anything less than this is a partial squat, and consequently fails to draw upon the strength of your glutes, adductors, and hamstrings.

Further, stopping the squat and reversing your downward momentum at anything less than a correct deep position will stress your knees and lead to injury. You need to drop to the point where you hamstrings and adductors are taut, and produce a slight ‘bounce’ which helps you straighten up.

The vast majority of weight lifters at the gym will perform a partial squat; do not follow their example.

#2 Open Your Knees

A properly executed squat requires that you not only achieve the correct depth, but also have your feet and knees correctly positioned to maximize your ability to control and lift the weight.

Without the bar, drop down into the bottom of your squat, feet at hip width and toes pointed slightly out. Then place your elbows on the inside of your knees and push them out wide. This is your target knee width. The reason you want them out so wide is because it allows for easier depth and it harnesses the power of your adductors.

If you can’t keep your knees out during a squat, you probably have weak adductors.

#3 Lift With Your Hips

Once you have achieved proper depth, you need to rise up. It is important that you visualize this properly so that you don’t focus on the wrong part of your body.

What drives the squat back up are your glutes and hamstrings, and so it is essentially your hips that do the lifting. Don’t try to straighten your knees, or push down on the ground with your feet, or straighten your back. Instead, imagine a rope tied to your pelvic cradle that is drawing it straight up.

Simply lift your hips, and you will optimize your muscle usage as you finish your squat.

Wrap Up

If you focus on these three key elements, the rest of your squat should fall into place. However, there is no substitute for a good training coach when you’re getting started, and if you can find somebody to spot you as you learn you will avoid developing bad habits that could plague you down the line.

Perfect form is essential when executing a complex compound exercise, and should allow you lift heavier weights with better results if you focus on getting your form right from the get-go.

The post 3 Key Tips to Improve Your Squat appeared first on Crude Fitness.

Today I was fortunate enough to have a chat with Ian McCarthy of No Bullshit Body Building and Lifting For Life.

Some of the highlights of the interview included

It’s a little long, but it’s been edited for your viewing pleasure and, I believe, well worth the watch.

The post An Interview With Ian McCarthy (No Bullshit Body Building and Lifting For Life) appeared first on Crude Fitness.

Today, Emillie-Jean Bisgrove-Cole enlightens us with what it takes to succeed in the fitness industry and how to handle the many ‘curve-balls’ that life so often throws in our direction…
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Clint: What sparked your interest in training and how did you get started as a PE teacher, personal trainer, fitness model and competitor?

Emillie-Jean Bisgrove-Cole: I began weight training when I was about 15-16 years old for two reasons. Firstly, I suffered from a lot of lower back pain and secondly, I grew up as a very ‘skinny’ teenager and never felt confident in my own skin, and I knew back then that having more muscle made you heavier so I was determined to give it a go!

Ever since then I’ve always wanted to explore the human body more deeply. After years of training and watching my body change, grow and give back my self-esteem I also knew that I wanted to pass on my love for fitness and help to educate and encourage a healthy future for everyone.

My ambition was to inspire women to achieve their goals and help them to understand that being fit and healthy can be one of the most fulfilling and rewarding habits we can have. However, it was clear to me that the way to inspire and fully educate females was to provide them with the right tools at a younger age, just like how I was inspired as a teenager. This was when I decided that my goal was to become a Health and Physical Education Teacher in Secondary Schools.

In my last few years of university I set myself a goal to compete in a figure competition and since then I have been so lucky to gain sponsorship from a number of companies and things have taken off from there!

The biggest mistake I made when I first started training was not lifting heavy enough and listening to people when they would tell me that weight training would make me a man.

Clint: I see that you had back issues growing up – how did you overcome this set back?

Emillie-Jean Bisgrove-Cole: Yes, I did! I was told by a number of doctors that the lower back pain and headaches I was always getting was because I had a curvature in my spine. So the first year or so my training was predominantly exercises to strengthen my lower back. Now, my back is one of the strongest parts of my body and I feel no pain! I’m a happy girl!

Clint: What‘s the most important thing that has kept you motivated over the years?

Emillie-Jean Bisgrove-Cole: Clint, I am very goal orientated. I am a strong believer in finishing what I start and not stopping until the job’s done, and done to the best of my ability. Setting constant goals that are both long term and short term are what keep me motivated and focused.

Clint: What mistakes did you make when you first started training?

Emillie-Jean Bisgrove-Cole: The biggest mistake I made when I first started training was not lifting heavy enough and listening to people when they would tell me that weight training would make me a man.

Growing up as a skinny teenager I always dreamed of having an athletic build and of course when you’re young you listen to people who you think are older and wiser. This always dampened my spirits and I could never achieve the results I wanted because of silly misguided information.

The best thing I could have done was study the human body and prove them all wrong.

Clint: What are some of the other writers, models and fitness leaders that have inspired you?

Emillie-Jean Bisgrove-Cole: The first fitness model I ever saw was Jamie Eason and I loved how feminine she was while still being muscular! Then I came across Jodie parker (Australian IFBB Champion) and was so inspired, it was what made me want to start competing. Another huge role model of mine is Lindy Olsen, such a humble person who never stops encouraging others.

Clint: I debunk a lot of gimmicks and scams on this site. Is there anything fitness related that you’ve fallen victim to yourself and wasted your money on in the past?

Emillie-Jean Bisgrove-Cole: I’m very lucky never to have fallen victim or waste money on such things.

Clint: What physical feature or key milestone are you most proud of?

Emillie-Jean Bisgrove-Cole: The physical feature that I am most proud of would have to be my upper back. I guess training it since I was younger has paid off.

My proudest moment however was last year when I was featured on the front of Oxygen Magazine and can proudly say I am an Australian Oxygen Cover model.

Clint: How long do you spend in the gym during a typical workout and how many days a week do you train?

Emillie-Jean Bisgrove-Cole: I normally spend about 1.5 -2 hours in the gym depending on what body part I am training and what condition I need to be in.

Find what suits your body because what works for someone else might not work the same for you.

Clint: What does your training routine look like?

Emillie-Jean Bisgrove-Cole: At the moment I am prepping for a show so my routine looks something like this:
Day 1: Shoulders and abs
Day 2: Quads and calves
Day 3: Back and triceps
Day 4: Hamstrings and calves
Day 5: Biceps and shoulders (volume training)
Day 6: Rest
Day 7: Rest

Cardio: Fasted cardio every morning

Clint: What is your diet like? Do you stick to a particular strategy (such as IF, Paleo, Low-Carb etc)? What’s your approach?

Emillie-Jean Bisgrove-Cole: I’ve done a couple of comps now and my coach is very good at picking the foods that suit my body. During comp my food mainly consists of lean protein, essential fats and fibrous vegetables. In my off season I tend to lean more towards a moderate-high carb diet.

Clint: Are there any KEY diet or training tips that you adhere to and would recommend?

Emillie-Jean Bisgrove-Cole: Do it because you love it and if you love it you will never struggle to keep going. Find what suits your body because what works for someone else might not work the same for you.

Clint: How do you deal with cravings for foods you know you shouldn’t be eating?

Emillie-Jean Bisgrove-Cole: Clint, lucky for me I have always been a very plain, boring eater. This works so great while prepping for a show. However, I am human and on the odd occasion I do get an a craving here and there. I prevent this by eating regularly, eat protein with every meal and filling up on green vegies to keep me fuller for longer.

Clint: What supplements do you use if any? If not, why not?

Emillie-Jean Bisgrove-Cole: WPI protein, L-Carninte, Glutamine, BCAA’s, multi vitamins, fish oil, magnesium and zinc.

Clint: What’s next on the horizon for Emillie-Jean Bisgrove-Cole?

Emillie-Jean Bisgrove-Cole: At the moment I am focussing on my next three comps for March and over the next couple of weeks I will have my website up and running to help others achive their fitness goals too.

Clint: Thanks for your time Emillie-Jean, is there anything you’d like to add?

Emillie-Jean Bisgrove-Cole: Late last year I filmed my first training video, you can check it out below…

Emillie-Jean’s stats

Onseason (62kg/136lb), Offseason (66kg/145lb) / 173cm (5’6”) / 23 years old

Dream it, believe it, achieve it! (Training Video)

The post An Interview With Emillie-Jean Bisgrove-Cole – Teacher, Personal Trainer and Fitness model appeared first on Crude Fitness.

She has featured on my Top 50 list before, and runs a mean blog over at niashanks.com. Whilst I’ve written extensively in the past on the topic of women lifting heavy weights, it’s great to be able to offer a perspective from a coach and strength trainer who is, in fact, female!

It’s not just Nia…

With the recently crowned Miss America being a huge advocate for heavy weight lifting, and even my own wife ditching a lot of her previous ‘light weights’ in favour of some seriously heavy sh*t — it surely won’t be long before the myth of ‘bulky women and weights’ is firmly laid to rest.

Take it away Nia…
————–

Surprise! Weight Lifting DOESN’T Make Women Big ‘n Bulky!

It’s a super exciting time in the world of female fitness.

Now more than ever women are ditching the tiny pastel dumbbells and instead are picking up heavy things via deadlifts, squats, presses, and other bodyweight and free weight exercises.

And guess what’s happened as a result to those who do?

Despite lifting heavy weights and crushing bodyweight exercises like push-ups, chin-ups, and other movements, women are NOT getting all big ‘n bulky.

Nope. Just the opposite is happening.

Still think lifting heavy weights will make you big ‘n bulky?

That’s me. Deadlifting heavy weights has done nothing but IMPROVE my physique

Women are losing fat, sculpting some sexy muscle, and building a physique they love and getting the results other gimmicks and fads failed to deliver. In addition, they’re discovering their true physical potential.

Busting out bodyweight chin-ups and deadlifting twice their bodyweight?

Yep. Women are doing that, and so much more.

The truth is finally emerging about the real benefits of progressive resistance training. It’s proving to be one of the most effective ways to build an amazing looking body.

And if that’s not enough, women are actually having a BLAST in the process!

It’s true. You don’t have to dread working out and force yourself to go to the gym any longer. When you follow a well written strength training program, you can actually have a ton of fun.

A solid routine will challenge you physically, as well as mentally. You’ll surprise yourself with what you’re truly able to accomplish in the gym. Needless to say, you’ll burn body fat and build a feminine physique, too.

And don’t be surprised when your self-confidence skyrockets. I’ve witnessed this amazing strength-training-side-effect in almost every single client I’ve trained. After a few weeks of lifting progressively heavier weights, something just seems to click with female trainees. This usually happens when they surprise themselves by lifting more weight than they thought they were capable of, or achieving their first picture perfect push-up or pull-up.

Whatever the trigger – strength training will renew your self-confidence in and out of the gym.

Proper strength training will allow you to get the results you really want, and it can be accomplished in a few workouts per week.

So if you’re interested in . . .

Checkout 15 Week Muscle Sculpting Program »

The post Do heavy weights make women big and bulky? (guest post) appeared first on Crude Fitness.

I’m scratching my head as to why it took me so long to write this Bodyblade review

I mean, The Bodyblade’s been around since I began aspiring to become the physical manifestation of a Krispy Kreme donut (which was circa 1991).

I don’t mean to be blunt (ever), but being able to keep a straight-face whilst performing an action akin to self-imposed ‘relief’ is masterful in it’s own right.

So perhaps it’s a little juvenile to admit that I’ve snickered at the video of this contraption more than once. Undoubtedly, it did influence the creators of the Shake Weight some what.

Maybe I should cut it some slack?

At first, I read all of the comments, and there is probably something to be said for ‘doing something is better than doing nothing’ in regards to exercise. Even I could see the logic behind wanting to test one out for rehabilitation purposes.

The MAIN focus of this review is, however, to pin-point why it’s marketing drivel is making little children cry. And by little children, I mean me.

What is the Bodyblade®?

Straight from their website…

“Bodyblade pioneered vibration and inertia training in 1991. With its patented design, it was created to address the deep dynamic stabilizers of the spine and to provide a stable platform for all other rehabilitation, sport performance training, fitness enhancement and personal training regimen, resulting in improved wellness, function and muscle definition.”

Ok, stop there bucko…

Excuse me, but did you just say the words ‘improved wellness’?

Holy testicle-tuesday! How does one gauge when their ‘wellness’ has improved? Any product touting that it increases or improves well-being is in my mind, instantly questionable.

This man managed to keep a straight-face throughout the entire photo shoot…

This line also caught my eye…

“Many of the exercises you perform with Bodyblade mimic the movements athletes use in competition, allowing you to train your body to execute moves faster and with greater controlled force.”

What kind of competition would THAT be exactly? Competitive Tree-Shaking? Arrow-less Archery? Extreme Sling-shotting?

More drivel from their sales pages continues…

“Bodyblade improves muscle tone: over the course of just one minute, the ends of the Bodyblade move back and forth 270 times, and that’s 270 times your muscles have to resist the movements. This movement works the body effectively and efficiently, improving muscle tone in a shorter amount of time.”

Your muscles have to resist movements 270 times a minute! Move over CrossFitters — The Bodyblade is kicking your arse in the amount of repetitions it allows you to do.

Also, what side of 1994 did the amount of reptitions in the ‘over-100 repetition’ area have anything to do with improved muscle-tone?

Cost of the Bodyblade

$159.00 USD (+ shipping) for the Pro Kit.
(Expensive for the bow without the arrows I know…)

Why I don’t ‘buy it’

As with all fitness gimmicks, the models on the commercials have had nothing to do with this device. I guess that’s what truly irks me the most – false advertising.

Look, if you’re a brand looking to sell something, I’m completely aware that you need to front it with the best possible scenario, but it just seems unfair to be doing so in a way that’s entirely underhanded. Six-pack-abs and buns of steel weren’t created with this contraption, and yet, pictures of them are plastered all over their marketing (yeah I know – what’s new?).

So you’re saying there are no benefits to using the Bodyblade?

If there’s a pesky traffic sign you need to remove from the ground, no doubt the back-and-forth motion of the Bodyblade will train you in a way that’ll have you removing it in no time. What if you need to up-root a tree in your yard? Bodyblade to the rescue.

Anyways, if you’re looking for ways to fill your garage with useless fitness junk from the 90′s or haven’t been reading the gimmick section of Crude Fitness for very long, you MAY be inclined to part way with your 159 Benjamins.

The Bodyblade Pros

The Bodyblade Cons

The post The Bodyblade Review (Fitness Gimmick #7) appeared first on Crude Fitness.

The book itself is written by Dan Trink (CSCS) who’s the Director of Personal Training at one of America’s top 10 gyms as chosen by Men’s Health, proud holder of too-many-certifications-too-mention and writer for too-many-magazines-too-count. His arms are also ridiculously massive.

My friend Jonathan Goodman (from PTDC) had a lot to do with the launch of this e-book. He also put my eyes in front of it for the first time.

Why does that matter?

Jon’s a well respected man in the Personal Training community. His site is kick-ass and he rubs shoulders with the globe’s finest on a regular basis. When an email arrives in my inbox with a recommendation from him, I usually jump at the chance to check it out.

Even more importantly…

Jon was a test-dummy for the program itself. Just take a look at what he has to say about it:

My previous measurements on my left and right arms were 11.1″ and 11.3”. My current measurements are 12.9″ and 13.1″. That’s a combined gain of 3.1″ in 4 weeks on both of my arms… Best gains I’ve ever gotten in a short program!

Pretty serious results especially from someone with years of training experience who is well past any chance of ‘Newbie Gains’.

First, the content listing

The book comes in 2 parts:

1) The book itself (13 Pages)

This contains information on Volume, Variety, Metabolic Distress Time Under Tension and Dan’s Supercompensation Slingshot™. Dan also talks about Rest, Tempo and describes the exercise structures and formats that you will need to add some serious size to your guns in a seemingly short time frame.

2) The training program (Excel spreadsheet with 5 Pages)

This well-formatted spreadsheet is detailed enough for anyone to print-out and take with them to the gym, or enter the workouts straight into an application on their phone (such as Fitocracy). Everything from sets, reps, tempo and rests (per exercise) are detailed for the entire 4 weeks that you’ll be using this program for.

A quick overview of 2 Tickets To The Gun Show

Dan Trink and his seriously ‘huge’ guns…

First Impressions

As with most fitness products, I take them with a grain of salt when they ‘promise the world’. But what I liked about 2 Tickets To The Gun Show was, that it was short, to the point and didn’t require anything ‘fancy’ to get the job done. The exercises are well thought out, the tempos are heavily researched and it all comes in a detailed, yet easy to follow package that anyone could sink their teeth into at the drop of a hat.

Sure, it’s a short read. But it’s also only $14.99 (for this week only), going up $27.99 afterwards (which is still great value in my honest opinion).

That’s only 54 cents per day for bigger arms. Sounds like a bargain to me.

Like to know more?

Vist the official site

Does 2 Tickets To The Gun Show work?

At the time of writing, I am yet to trial the program myself. But if Jonathan Goodman’s results are anything to go by, I’d say it’s a no-brainer.

As a matter of fact, I’m going to give it a go (starting next week) to see if I can impress Rog Law when he arrives in Sydney on the 14th Feb!

Who would benefit from the program?

Now for the down-sides…

The program is ‘hardcore’ — if you are new to lifting, this may not be for you.

In Summary

In the end, would I recommend 2 Tickets To The Gun Show as a program for adding serious arm girth? I certainly would. Dan know’s what he’s talking about (just check out some of the testimonials on his sales page). Give it a shot (he also offers a 60 day money back guarantee).

Interested?

Vist the official site

The post 2 Tickets To The Gun Show (Review) appeared first on Crude Fitness.

Jacoby Morgan shares with us his story, and how he channeled his aggression from an early age, into positive things. He also gives us the low-down on how he trains, stays ripped and keeps motivated year round.
————-

Clint: So Jacoby, what sparked your interest in training and how did you get started as a strength coach, personal trainer, fitness model and competitor?

Jacoby Morgan: My fitness story began when I was just a little guy. When I was around 5 or 6 years old I watched my older brother play football. I begged my dad to let me play! I played quarterback and I was a fiery son-of-a-gun. I felt as if I had to prove something to the larger kids my age. My father instilled in me growing up that “It isn’t the size of the dog in the fight, it’s the size of the fight in the dog.” There is a lot of truth to that saying and I started applying it to my life at a young age. I can remember wrestling for my school in 5th grade and I had been so physical with this kid on the mat that after I pinned him, his dad came out of the stands to come point his finger in my face and yell at me!

The picture I am trying to paint is that at 6-10 years old, I was a violent little sh*t! As I have gotten older, I have (done my best) to control it and channel it into positive things. When I began focusing more on baseball and earning scholarships for college I used that same ferocity and drive to better myself physically in the weight room.

Once baseball ended for me I needed to fill the competitive void. My long time best friend, Perry Merlotti, had been chasing his fitness goals for a few years already and so I gave it a shot. I already has a good foundation from the years of sports, and I had the mental toughness to set a goal and reach it no matter the circumstance. I did an internship at Central Institute for Human Performance in St. Louis Missouri and I learned under a Level 5 P.I.C.P. coach, a Level 3 P.I.C.P. coach as a two Level 2 P.I.C.P. coaches. I learned more in the 3 months there than I did at the university level. It’s a shame how shitty the university system is regarding fitness, health, and nutrition!

With the new found knowledge and interest I decided to get certified through Charles Poliquin’s system. I took the Level 1 & 2 P.I.C.P. courses as well as his BioSiganature Modulation. I have personally had great success after following his principles. I have since used the knowledge to better my clients, as well as myself. I competed in the WBFF Dallas championships and placed 1st in the physique category.

I’d say around 75% of my motivation comes from within. I really enjoy the satisfaction of being fit.

Clint: Impressive results indeed. What‘s the most important thing that has kept you motivated over the years?

Jacoby Morgan: If I were to break it down, I’d say around 75% of my motivation comes from within. I really enjoy the satisfaction of being fit. The other 25% come from not letting my friends, clients, and followers down!

Clint: What are some of the other writers, artists, models and fitness leaders that have inspired you?

Jacoby Morgan: I am inspired by the old guys like Arnold, Platz, and Zane. I like reading things from Poliquin, Thibeadeu, Wendler, and Tate.

I train 4-5 days a week depending on the training split.

Clint: I debunk a lot of gimmicks and scams on this site. Is there anything fitness related that you’ve fallen victim to yourself and wasted your money on in the past?

Jacoby Morgan: I have fallen victim to the idea that going below parallel on a squat is bad for your knees, as well as not letting the knee track past the toes on a lunge. Truth is, if you have good structural balance and flexibility then you will be perfectly fine letting the knee track past the toes.

Clint: What physical feature or key milestone are you most proud of?

Jacoby Morgan: Well since I am so new to the fitness industry, I have not reached any major goals yet, but I am happy with last years prep for my show and the dedication it took. I never knew my abs could be that ripped!

Clint: Have you had to overcome and obstacles or set backs towards achieving your physique?

Jacoby Morgan: I have been very fortunate to be injury free. My physique didn’t have any unusual obstacles. The main obstacle I face every day is gravity.

Clint: How long do you spend in the gym during a typical workout?

Jacoby Morgan: 50 minutes

Clint: What does your training routine look like and how many days a week do you train?

Jacoby Morgan: I train 4-5 days a week depending on the training split. If I am doing two-a-days then you can double that number, of course.

Clint: What is your diet like? Do you stick to a method (such as intermittent fasting etc)? What’s your approach?

Jacoby Morgan: My diet when preparing for a show consists of carb cycling paired with a paleo style of eating. I also supplement quite a bit, using the Poliquin line for most things.

Clint: Are there any KEY diet or training tips that you adhere to and would recommend to the readers?

Jacoby Morgan: Training tip: I would say pay attention to tempo and rest intervals. It’s not that these are the most important, it’s just that they are the most overlooked training variables. When training at a high intensity use a slower tempo and longer rest intervals, and when training with a higher volume use slightly faster tempo and less rest intervals. Those are vague guidelines and not absolute rules.

Clint: How do you deal with cravings for sweet or salty junk foods?

Jacoby Morgan: If its while I am prepping for a show I will get a small treat on my cheat day. If it is at other times of the year I will just eat it. If my training is up to par then it will not hurt me too much aesthetically. Health wise, yes it will still be detrimental, but hey, you got to live a little don’t ya?

Clint: What supplements do you use?

Jacoby Morgan: I use some supplements year round like fish oil, zinc, magnesium, multi, D3, pro-biotic, whey, BCAA, and HCl. When preparing for a show or a photo shoot, then supplement stack will get a little more in depth depending on my priority.

Clint: What’s next on the horizon for Jacoby Morgan?

Jacoby Morgan: My current goals are to improve on my physique, specifically my delts, pecs, and calves. I would like to step on stage in the mid 190’s next time.

Clint: Thanks for your time Jacoby, is there anything you’d like to add?

Jacoby Morgan: I would like to say thanks for the opportunity! If anyone would like to check out more about me feel free to follow me.

Jacoby’s stats

185lbs / 6’0” / 25 years old

Jacoby Morgan Deadlifting

The post An Interview With Jacoby Morgan – Strength Coach, Personal Trainer and WBFF Fitness Pro appeared first on Crude Fitness.

A thought-provokingt debate hit the web today between Ian McCarthy (No Bullshit Bodybuilding) and Dave Pulcinella (ex bodybuilding pro).

The two of them go head to head to discuss the whether self experimentation or hard science are better methods for building muscle and losing fat.

I don’t want to say who I agree with more, as both have their points. Take a squizz, and let me know what you think (PS. It’s long, but well worth it).

Check out the video below…

The post BroScience Versus Hard Science appeared first on Crude Fitness.

What’s this about?

You may or may not be aware, but I’ve decided to ‘duel’ my good friend JC Deen via Fitocracy to see who can lift more than the other. It’s a friendly wager (at this stage), and it’ll be good to compete against others from around the globe as this kind of thing gains traction.

Bad idea?

Potentially I’ve bitten off more than I can chew. Heck, JC has been featured in Men’s Health, T-Nation and a bunch of other reputable websites (including the interview section of this one). He also has a client list longer than my arm (I have pretty f*ckin long arms by the way). Also, having looked at his previous workouts, Dead Lifts might have been the LAST exercise I should have chosen for battle purposes.

What I have going for me…

Me training…

What’s going against me…

JCD training…

The current state of play (Tuesday 15th January)

I have logged a workout containing deadlifts with my max lift for 3 reps being 150kg (330lb).

This isn’t too shabby at all considering my last floor dead lift was October 18th, 2012 AND it was the aforementioned 150kg (330lb) for 3 reps.

Next workout, I’ll be upping the weight

You heard me Juicy (now accept the dual request already :)).

The post Clint vs JC Deen (Fitocracy ‘Deadlift’ Competition) appeared first on Crude Fitness.

Today, Tasha Wall shares with us her story, and how she rose from her humble beginnings into the aspiring personal trainer and fitness model that she is today.
————-

Clint: Thanks Tasha, for taking the time to answer some Questions. What sparked your interest in training and how did you get started as a personal trainer, fitness model and lifestyle coach?

Tasha Wall: I found myself with really low self esteem and just feeling very uncomfortable in my clothing. I had many years struggling with depression and body image until I decided to make a change to get healthy, but more importantly I wanted to finally be happy. Once I found a balance of training and clean eating, I felt inspired to help other people get out of that same slump I had found myself in. I then started my personal training career, which then lead to some fitness modelling which I’ve fallen in love with because it allows me to show people my results through my personal experiences and struggles.

Tasha Wall before (left) and after (right). Quite the difference…

Clint: What’s the most important thing that has kept you motivated over the years?

Tasha Wall: I think knowing I need to be a role model for my followers and clients. That I need to practice what I preach.

Clint: What are some of the other writers, artists, models and fitness leaders that have inspired you?

Tasha Wall: I was originally inspired by Jamie Eason but also Kelsey Byers. She has a story similar to mine and you can tell that her heart is really in it.

Clint: I debunk a lot of gimmicks and scams on this site. Is there anything fitness related that you’ve fallen victim to yourself and wasted your money on in the past?

Tasha Wall: When I was younger and before I had any knowledge, I always used to look for the ultimate pill that would make me skinny. Fat burners, and appetite suppressants. I learned the hard way, that it’s not the answer and that you don’t actually need any of that stuff to succeed.

Clint: What physical feature or key milestone are you most proud of?

Tasha Wall: This past year has been very successful for me in so many ways. I’ve grown so much as a person and my business has skyrocketed. I’ve had many people reach out to tell me how I made them decide to change their life for the good, and I am SO proud of that. I’m actually accomplishing what I know I’m meant to be doing and changing peoples lives.

Clint: Have you had to overcome any obstacles or set backs towards achieving your physique?

Tasha Wall: Yes a million! I still have times where I struggle just like everyone else. I have days where I didn’t eat as well as I should. I’ve had some minor injuries. Everyone has setbacks, that’s life. You just get on with it.

Clint: How long do you spend in the gym during a typical workout?

Tasha Wall: About 1hr 15mins

Clint: What does your training routine look like?

Tasha Wall: Usually like to isolate and superset 2 muscle groups a day, plus about 45 mins of cardio. So I lift weights 6 days a week. I alternate sometimes one week light weight and then one week heavy. I change my exercises weekly to keep my body guessing and be sure to hit the most stubborn problem areas at least twice a week.

Clint: What is your diet like? Do you stick to a method (such as intermittent fasting etc)? What’s your approach?

Tasha Wall: I eat 6 small meals a day with the first 4 consisting of a protein + slow digesting carb and protein and/or healthy fat for the last 2, I eat as clean as possible at all times and never eat anything processed or fried.

Clint: Are there any KEY diet or training tips that you adhere to and would recommend to the readers?

Tasha Wall: Yes, don’t do anything extreme. Talk to a nutritionist so you can learn how to get to your goals in the healthiest way possible and keep them. Think long term, no quick fixes. Drink a ton of water and never go without eating for more than 3 hours.

Clint: How do you deal with cravings for sweet or salty junk foods?

Tasha Wall: I eat a piece of fruit for ‘sweet’ cravings once a day at a minimum, twice if they’re really bad. Just making sure you have a balanced diet with all the food groups is the best way to get rid of cravings. If that doesn’t work, I just give in and have a couple bites of whatever I want.

Clint: What supplements do you use if any? If not, why not?

Tasha Wall: I take a mutivitamin and omega 3-6-9 as well as vitamin D in the winter. I don’t take performance enhancers just because I don’t feel I need them and I would rather do it the ‘all natural’ way, even if it means I’m not quite as lean or it takes more work.

Clint: What’s next on the horizon for Tasha Wall?

Tasha Wall: So many exciting things! I have a lot in store so you will have to watch and stay tuned.

The post An Interview with Tasha Wall – Personal Trainer, Fitness Model and Coach appeared first on Crude Fitness.

Once upon a time, gyms were primarily dominated by men. If you were to Google images of gyms from the 1970s, you will be inundated by pictures of Arnold Schwarzenegger-like men flexing and doing 200 kg bench presses. This image has evolved dramatically over the years, and how there is enough demand from female trainers to even warrant the rise of women’s only gyms. Why should men have all the fun? Women too would like to burn some fat and tone up, and there’s no better way than hitting the weights.

“I don’t want to look bulky”

The above is probably one of the most commonly uttered phrases by women who have recently started training. The rationale to this is understandable, especially because some of the more athletic women can appear to have slightly larger frames than their untrained counter parts. This is not actually a result of them having hulking muscles. Instead, it’s a result of the tendency for women to have a higher percentage of body fat. Without adequate dieting, muscle tissue is built underneath fat tissue, which when combined, can give women a slightly bulkier look. However, this is not a reason to avoid weight training. Rather, it places emphasis on clean eating, in order to reduce body fat. Combining weight training with a clean diet is an excellent way to develop toned, feminine curves.

From here on, some women will make the argument that female bodybuilders have low body fat and yet still look bulky. In this case, it is important to note that a body like that does not happen without the help of anabolic steroids. Unlike men, women lack the amount of testosterone needed for a bulky, male-like frame and muscle development. So without the use of anabolic steroids, it doesn’t matter how hard they train, or how much protein they take, women are unable to look like bodybuilders.

“I want to look toned”

When women hit the gym, it’s safe to say this is possibly always a primary goal. Looking “toned” is a mix between having well developed muscles and a body fat percentage low enough for those muscles to be visible. There is really only one way to achieve this, and it’s through weight training, not cardio. It does not matter how much low intensity cardio someone does, there will never be any significant “toning” that occurs. Cardio is a good way to burn calories and lose weight, but doing only cardio can give a “skinny fat” or soft look.

Benefits of Weight Training

Heavy resistance training has many benefits. Not only is it functional, by increasing strength, but it does wonders for physique too. By using heavy weights, muscles are encouraged to grow. This muscle growth is what gives a firm, slender look. Not only that, but muscle tissue is also the most metabolically active body tissue. This means that having well developed muscles is actually a good way to ramp up the body’s ability to use energy and burn fat, even outside of the gym.

Another benefit of weight training is far more long term. Bone health is extremely important for mobility and quality of life. After menopause, women are more prone to disorders such as osteoporosis, which can be a crippling disease. Constantly performing weight bearing exercises is a good way to increase and maintain bone density to help prevent osteoporosis. Consequently weight training is not only recommended for young women, but also those well into their senior years.

How Should Women Train?

Funnily enough, despite the differences between men and women, they can both benefit from the same types of exercises. Free-weight compound exercises using heavy weights are best for increasing strength and tone. Focus on exercises like squats, deadlifts, bench presses, and rows to target the larger muscle groups. Aim for a weight that will allow for around 6 reps to be performed per set. If you are able to do dozens of reps, the weight is far too light to provide the same benefits.

Let’s also not forget about high intensity interval training. This form of cardio training incorporates short bursts of very intense sprints with longer periods of slow steady jogs. This can also be done on cycles and other such equipment and is far more effective than traditional steady state cardio for burning fat. Combining this with weight training is a sure way to give the best firm yet feminine body.

If you’re interested in . . .

Checkout the Beautiful Badass Bodyweight Guide »

The post Weight Training for Women appeared first on Crude Fitness.

The self-helpers are grinning all the way to the bank whilst our gyms and health clubs are bulging at the sheer weight of shiny, new sign-ups (as well as pork and pudding aficionados).

The ‘cynic’ in me wants to shun the entire New Years Resolutions idea

The average gym-goer knows all too well that come January 1st, their ‘frequently visited’ iron-pumping facility will be suddenly brimming with gym ‘newbies’ and so-called ‘resolutioners’. Annoying as all hell right?

Sure it may bug the hell out of the regulars — what, with already decent bench press numbers and visible abdominals.

Some people just need to get the f*ck out da way and come back in winter when it’s quiet.

After all, what right do they have?

Us regulars have been training for years. We don’t need a ‘new year’ to dictate how we treat our bodies, so why the hell do these flash-in-the-pan wannabes need to be clogging up the gym when they’ll be quitting and returning to ‘cheese cake and marathon couch sitting’ come February 1st.

Hang on a second…

Surely, we should all be happy that a new found desire to decrease the obesity epidemic in western society has trickled through to a few ‘recent acquisitions’  (albeit as soon as the clock struck 12:01 on New Year’s Day).

After all, it’ll reduce our health insurance premiums won’t it? The line at Krispy Kreme donuts will also move a LOT quicker.

Unfortunately, most of us can see straight through this ‘short-sighted’ attempt to better one’s self. How many folks actually go through with their ‘resolutions’ and how many turn out to be big fat liars? More than I’d thought actually (more on that  in a moment).

A couple of years back, I wrote an attempted ‘humorous’ post on the very idea of New Years Resolutions. This year however, I’m slightly less cynical and a lot more optimistic (with a heck of a lot less hair).

And here’s why.

Interestingly from The Top 10 New Years resolutions for 2012…

Resolutions such as ‘Lose Weight’ (rank #1) and ‘Stay fit and healthy’ (rank #5) are top 5 regulars year after year. In fact, self improvement or education related resolutions took up 47% of all resolutions made, whilst weight related resolutions took up another 38% (money and relationship resolutions fill the remaining percentages).

Now, this is where my cynicism for New Years Resolutions ends and my enthusiasm for ‘goal-setting’ begins

People who explicitly make resolutions are 10 times more likely to attain their goals than people who don’t explicitly make resolutions.

That my friends, is reason enough for ANYONE to be at least setting some kind of goal for 2013. Naturally those goals need to be realistic and mildy achievable.

You can’t go around aspiring to be Batman on New Years Day. That sh*t will leave you slightly disappointed especially once coupled with an expensive costume hire bill.

To give you an idea of where I’m coming from

Much in the same way I find forced-romance on Valentines Day a little contrived, it doesn’t necessarily make it a bad idea. Injecting love into the world around us, getting closer to the one you love and showing them how much you care blah blah blah are all good things no matter that it was someone else’s idea to make money from it via the sale of flowers, chocolates and gift cards (dang I wish I’d thought of it).

Just because you’re being somewhat ‘forced’ to make a life-change on January 1st to lose weight and/or improve your physique, that’s not a bad thing either.

We perhaps all need a bit of a ‘push-and-shove’ in the right direction for at least some of the time. The reason being…

Humans love being told what to do and when to do it

I think the next idea on any aspiring political leader’s agenda should be to introduce ‘National put down the fork and go for a walk day’ – a day where the entire nation ‘fasts for 24 hours’ and does at least 1 hour of exercise.

Broad strokes for sure, but this is just an example idea. The uptake I believe would be massive — being told to do something, WHEN to do it (especially with a large percentage of the population involved), would motivate even the most stubborn detractor.

Ever notice how important it is to be ‘seen’ to be doing something exciting for New Years Eve?

Even the most jaded and cynical person likes to have an interesting story to tell when asked the same question every single year: “What did you do for New Years Eve?”.

If a friend is doing something interesting or exciting, we feel the NEED to be doing something equally as exciting, or perhaps even ‘trump’ it with something slightly better. (It’s this kind of mentality that makes me believe a kind of ‘forced’ health and exercise day might actually work).

A desire to set a goal needn’t be shunned. It should be rewarded (no matter what the pretence)

Resolutions create conversation and become a starting point for a healthier, longer life. Goal setting needn’t coincide with January 1st, but why in the hell not?

If it gets you started, I see no problem in falling victim to it’s curse (but at the same time being 10 times more likely to succeed than someone with zero goals and desires for self improvement at all).

So off you go — if you’re fresh to training and bettering your life and it’s all due to a ‘resolution’, then power to you. Set those goals and try to stick with them for the long-haul (the tricky part).

To those that are doing what they’ve always done (train, and maintained good health year round) try not look down your nose too much at those that are at least ‘giving it a go’ for the very first time. Sure they may fail, but they are considerably more likely to succeed with your support.

Happy New Year  everyone and welcome to Twenty Thirteen :)

Statistical source: University of Scranton. Journal of Clinical Psychology Published: 12.13.2012

The post Why you’re more likely to succeed with new years resolutions than without appeared first on Crude Fitness.

Before I do that, I’d first like to thank you all for subscribing to the site, and for sharing, liking and taking part in the conversation in the past year.

I’d also like to thank you for ‘liking’ the Crude Fitness Facebook Page which has just clocked over 1,600 likes.

Now for some news…

Reveal The Steel ‘Pocket Edition’ out now on amazon.com

That’s right — I went and created a concise ‘companion’ to Reveal The Steel for not only those that want a quick reference text for the ‘training’ aspect, but for those that like to dip their toes in the water first before committing themselves.

Sure it’s under half the length of the ‘Complete Edition’, but it’s also one-tenth the price :)

Click here to view the book on Amazon

Anyway, here’s the run down….

12 ROUTINES OVER 17 WEEKS OF TRAINING

Included in this 65 page book…

EASY TO FOLLOW DIET AND NUTRITION INFORMATION

How much is the ‘Pocket Edition’?

For now until the New Year, it’ll be on sale for $3.99

So for the cost of a beer (depending where you’re from), you can check out a majority of the Reveal The Steel program for one-tenth of the price.

Merry Christmas everyone :)

Click here to view the book on Amazon

The post Reveal The Steel ‘Pocket Edition’ (Kindle) appeared first on Crude Fitness.

Clint: How did you get started with modelling and fitness?

David Kimmerle: I got started early in 2009 when I was overweight and lost my business. This resulted in anger and frustration.

So at 26% body fat, weighing 230 something pounds, I went to the gym to “train away” this anger and frustration. I must have been pretty angry and frustrated because four months after I first stepped into a gym, I received a call for my first modeling gig and four months later my first cover of a fitness magazine. I have been trying ever since to make a living in this industry.

Clint: What is the number one thing that has kept you motivated?

David Kimmerle: The idea that my story is relatable to millions who have lost everything and started over with nothing. I am trying to push beyond my wildest dreams and accomplish the un-accomplishable proving that it is possible to go from negative to positive and then into abundance.

Clint: What is your training routine like, and what does it involve?

David Kimmerle:

10×10 45 second rest Workout

Workout 1

Chest

Flat bench press barbell or dumbbell, incline bench flys cable or dumbbells, dips (perfect form)

Triceps

V-bar cable push downs, standing tricep extensions (behind the neck), dumbbell straight bar reverse grip push-downs

Abdominals

I follow the 10 sets of 10 for this day, choose the weight and ab movement I can do 100 of total (with 20 seconds rest). Do the same exercise and only one exercise (this is my heavy day for abs).

Workout 2

Shoulders

Military press front, dumbbell side lateral raises, rear delt machine flys (I use cables or dumbbells bent over with back parallel to the ground)

Biceps

Olympic barbell curl (stripping method: start with a weight I can’t do 10 of and drop weight to finish set), standing dumbbell curl (elbows at side not moving both hands curling at the same time), seated hammer dumbbell curl

Calves

I murder them with VERY heavy weights — Train them for 20 mins (sets of 30 mandatory!) 45 second rest.

Workout 3

Back

Chin-ups (10 sets of 5 perfect form, 45 second rest), lat pulldown (cable or machine wide grip), Bent over dumbbell row, Hip extensions (45 degree with 25 pound weight on chest or chin — slow!)

Abdominals

Train abdominals for 20 min (pick my favorite workout or whatever is available and play the pain game).

Workout 4

Legs

Lunges (dumbbells at least 50-60lbs for twenty steps – I cut out some work on legs so do this heavy and correctly), leg extensions, leg curl machine (seated or lying down)

Calves

To burnout my legs and finish off my calves. This is strip set method, much like boxing, I start off the weight heaviest I can do for 3 min and drop it down over and over again (it’s kinda like a fist fight only with your calves). Do not stop.

Clint: What are some of the other writers, artists, models and fitness leaders that have inspired you?

David Kimmerle: I need to give a shout to my friend Michelle LeSueur, she is not a fitness model or an athlete, she is a mother of 5 who looks amazing for her age. She has helped me to understand and prioritize the inside of my body, explained how it works alongside with what used to be my biggest worry (the outside of my body). As fitness models and athletes, we are willing to kill ourselves in competitions or auditions to look the part externally. Michelle made me understand this is not a good trade in the long term.

I fell victim to is myself and the misunderstanding that I could buy my dream in a box, rather than with sweat from a workout and tears of a diet.

Clint: Is there anything fitness related that you’ve fallen victim to yourself and wasted your money on in the past?

David Kimmerle: Yes, supplements. This is what I call the “bells and whistles”. I used to buy bottles and boxes of everything that said it would build muscle and burn fat. I honestly thought there was a magic pill. So what I fell victim to is myself and the misunderstanding that I could buy my dream in a box, rather than with sweat from a workout and tears of a diet.

Clint: What’s the physical feature you’re most proud of?

David Kimmerle: My biceps, I have worked hard on them.

Clint: Are there any KEY diet or training tips that you adhere to?

David Kimmerle: Yeah, my basic top five are…

I wake up every morning at 7am and run 6 miles round trip from my front door to the top of Runyon canyon and back.

Clint: What’s a day-in-the-life for DK like? Give us a run-down of how you eat, train and move on a regular day.

David Kimmerle: I wake up every morning at 7am and run 6 miles round trip from my front door to the top of Runyon canyon and back. Around 10am I start working on my website and other obligations such as sponsorships, modeling, etc. 6pm I usually go back to the gym following these numbered workouts and then edit video from 9:30pm to midnight. I do this about 6 days a week.

Clint: What supplements do you use if any? If not, why not?

David Kimmerle:

TAKEN WITH MEAL ONE

Glutamine 5g
BCAA 5g
Udo’s Oil
Multivitamin/antioxidants
DHEA 25 mg
Vitamin C

TAKEN WITH MEAL TWO

Beta alanine 3g
Carnosine 250 mg
B-complex
Citrulline
Arginine

TAKEN WITH MEAL THREE

Digestive Enzyme
Vitamin C
Green (dried greens) drink

TAKEN WITH MEAL FOUR

Digestive Enzyme
Glucomannan 1teaspoon

TAKEN WITH MEAL FIVE (last meal)

Vitamin C
BCAA 5g
Glutamine 5g
DHEA 25-50mg
Udo’s oil
ZMA
Pm Vitamins (bodylogix)

PRE WORKOUT

Creatine ethyl ester 3-5g
L-carnitine 800mg
Bodylogix Pre-workout or similar pump – go get em drink
Citrulline
Arginine
Bcaas 5g
Glutamin 5g

POST WORKOUT

Creatine ethyl ester 3g
Beta alanine 3g
Carnosine 250mg
L-carnitine 800mg
Glutamine 5g
BCAA 5g

Digest Gold – take with the four largest meals of the day, 5 minutes prior to eating.

Clint: Favourite quote?

David Kimmerle: “Be proud of how far you’ve come & have faith in how far you can go”

Clint: What’s next on the horizon for David Kimmerle?

David Kimmerle: Launching DavidKimmerle.com membership site, I am pretty excited, it has been a year in the making. I am working hard on my transition from fitness into Hollywood, acting and hosting.

Clint: Thanks for your time David, is there anything you’d like to add?

David Kimmerle: Check out my website launching this winter 2012 and follow me on youtube, twitter & facebook.

The post An interview with David Kimmerle – Fitness model and competitor appeared first on Crude Fitness.