Q: l have heard you talk about keeping your macronutrient ratio pretty much the same as you try to get leaner, and simply reducing the number of calories you are taking in each day based on the results you are seeing. Does that mean as I continue to lose weight (weekly or daily), I should continue to drop my calories, but keep the same ratios? Right now I'm multiplying my bodyweight x 10 to get my daily calorie total. I'm currently weighing in at 190 so 1900 cals per day. For example, regarding your statement, if I weighed in at 185 by Sunday I would lower my total cals to 1850. Is that right? As you can see I'm currently cutting to get rid of my fat, but after this phase is complete I plan on doing a clean bulk. Thanks for your time Russ....
Regards,
Mathew
A: Yes, that is exactly what I mean about keeping your ratio of protein, carbs, and fat the same as you decrease your calories. I personally like using an approximate 40% protein, 40% carbohydrates, and 20% fats. I may bump up my protein percentage a little and decrease my carbs when attempting to get very lean, but I am more concerned with the total number of calories I am consuming than the macronutrient ratio. Burning body fat comes down do taking in fewer calories than you consume, no matter what type of calories those are. I personally feel that this ratio provides the best environment for maintaining and even building lean muscle mass while dieting.
As far as the number of calories goes, that is a little tough to give advice on since I don't know how often you are training, doing cardio, and most importantly what your goals are. The number of calories you are taking in per day would really come down to 1) how much fat you want to lose 2) how quickly you want to lose it. If you want to lose a lot of fat in a little amount of time then your calories will need to be lower (or cardio increased) than if you are allowing yourself more time to lose the same amount of fat. For your weight 1900 calories/day seems pretty low. The best advice I can give is to give 1900 calories a try for a week and see how your body reacts. If you are losing body fat at an acceptable rate and still have energy to train intensely then you are on track. Otherwise, adjust upwards or downwards accordingly by 100-200 calories a day. Don't get too caught up in calculating your bodyweight by 10 but more on measuring the results you are achieving at a ce!
rtain calorie level and then making the necessary adjustments.
Q: Hey Russ,
Every time I do legs, I always pop blood vessels in my shoulders.....is this normal?
A: I think it is pretty normal to get red marks or even scratches on your rear deltoids when performing barbell squats. I doubt that you are actually 'popping' blood vessels, although it may be possible with heavy weight exerting pressure on the traps. I would not be too concerned about it. If you are worried about the appearance factor then it will help to wear a sweatshirt or use a pad on the bar during your squats.
Q: Mr. Yeager,
I recently signed up for your newsletter. I am a 53 year old male that has decided to get into shape I have no interest in body building because I believe the rigorous routine will probably kill me (LOL). I would like a decent hard body and abs. I have used a treadmill to shed most of my stomach fat. I can see signs of my upper stomach muscles peeking through. To increase my muscle tone I am considering using a product called Mega Milk (Nature's Anabolic). Are you familiar with the product? It is made by Dymatize. Since all the limelight is on steroids these days I'm wondering whether this product is steroid free. Will something like this actually build muscle? I would also appreciate your suggestion to aid me in my quest.
Thanks,
John
A: Hi John,
Thanks for your e-mail and for signing up for my newsletter and congratulations on your decision to get in shape!
As far as supplements go, remember first that nothing can replace hard work in the gym and proper nutrition. Supplements can definitely help you build muscle and lose body fat if you use the right ones in the right ways. I have never used the Dymatize products but am pretty sure that the product you refer to is a high protein meal replacement, which does not contain steroids. High Quality Meal replacements are one of the best investments you can make in terms of supplements. My personal favorites in terms of quality and taste are Ny-tro Pro 40 made by AST Sports Science, Muscle Milk made by Cytosport, and Intake Performance made by InStone.
Unfortunately, while there are some supplements that can be very beneficial there also some that are pretty much worthless and made only to make the supplement companies rich! This is why one of my missions is to help people weed through all of the confusing and conflicting information on supplements and make an educated decision so that they get the most out of the supplements they purchase with their hard-earned money.
I am always happy to answer any questions others may have about specific supplements before they make a purchase so they don’t waste money on an ineffective product or even something that may be a quality product but unnecessary for that individual’s goals.
I encourage you to read through the free information on my website on training, nutrition, and supplementation as well.
Take care and good luck with your fitness endeavors!
Q: Dear Mr. Russ Yeager,
For one week during my summer vacation, I will be going camping with my family, and was wondering how will I be able to work out in the Rocky Mountains? Do I just do push-ups and crunches for my week workout there or what?
Oh, by the way, good luck on your upcoming bodybuilding competition. You've been training really hard and are very determined to win, as I can see!
Good luck and keep up the good effort!
Take care,
Mark
A: Mi Mark,
Thanks for the kind words. I would do this...If you have not taken a week off in a while then train really hard and intensely up until it is time to go on vacation. I’m talking as hard as you can striving to make each workout significantly better than before. Your body will then be primed for some great growth but at the point of almost overtraining. Then take that whole week off from weight training. One week out of the gym will not hurt your progress and is actually good for your physical and mental recovery. Also, since you trained so hard and then gave your body a break you should initiate some new muscle growth. Remember, your muscles grow outside the gym, not inside!
Enjoy your vacation!
Q: Hi Russ Yeager. My name is Patsy, I am preparing for a bodybuilding competition in 5 Nov 2005. You look great! My goal for this competition is to be as sculptured as you are. Giving my age, 50 plus, do think I can get that cut? Since I read your article on intense cardio, I have been focusing on my cardio. This week I have done four days of med high intense work out. My goal is to reach high intensity training. Do you have any advice on how I should go about this high intensity cardio training to prepare me for the best I can be come Nov 5th?
Thank you,
Patsy. Looking forward to hearing from you.
A: Can you get as cut as me? I can't answer that for sure, but I do know that if you are completely dedicated from now until Nov. you can achieve outstanding results! Heck, you may even be more cut than me.
You should be proud of yourself for your dedication and passion for bodybuilding and fitness!
A great way to make sure you are getting the most out of your intense cardio work is to record the distance and/or calories burned on the piece of cardio equipment each time you perform a session.
Until next time, keep living your best life!
Thursday, February 21, 2008
Tuesday, February 12, 2008
Helichrysum Essential Oil - A Magic Bullet For Treating Sports Injuries?
Helichrysum Essential Oil - A Magic Bullet for Sports Injuries, Bruises and Tissue Repair: A Primer for Active Health and Fitness Readers.
'Aromatherapy' has become an extremely misleading term in America; the position of 'Aromatherapist' was ranked as one of the top 100 'BS' up-and-coming new jobs recently on CNN - and most folks think 'Aroma'-therapy is all about smelling something pretty so you can feel better. Much of the rest of the 'civilized' world relies on plants, and their essential oils, as effective medicines for a wide varieties of medical conditions. Aside from the fact that many studies have shown that simply smelling natural aromatic oils can improve test scores, improve your mood and improve your sleep, there is a LOT more to aromatherapy than just good scents - and here we'll have a look at a very practical side of using essential oils - the speeding of healing of strains, sprains and sports injuries with Helichrysum essential oil.
At it's basis, aromatherapy deals with the use of volatile aromatic compounds naturally produced by the majority of plant species on earth. The difference in the chemical makeup of these 'essential oils' varies tremendously, and so does the biological effect of each class of natural aromatic compound. Many are known as strongly anti-bacterial or anti-viral, others stimulate tissue regeneration, others will reduce inflammation, some are analgesic (pain relieving), while still others enhance circulation (and the list goes on!). The individual chemical makeup of the essential oil from each plant give that oil it's healing characteristics. The makeup of one particular essential oil, that distilled from the flowers of Helichrysum Italicum, includes a very synergistic combination of compounds that are known to be anti-hematomatic (active against blood clots), tissue regenerative, free-radical scavenging (anti-oxidant), and anti-inflammatory.
Before approaching it's possible effects of Helichrysum essential oil on sprains, strains and other sports injuries, let's look at the root of these painful conditions. Take, for example, a an ankle twisted in a basketball game - what has happened physiologically? Connective tissues (tendons and ligaments) have been stretched beyond their normal lengths; these tissue have suffered 'micro tears', which is damage to the actual structure of the cells of the connective tissue. Some of these cells are so damaged that they die, and need to be re-grown. There is often additional swelling and bruising involved, which is generally the leaking of blood from damaged capillaries into intracellular space. This results in a loss of blood supply to surrounding cells, and blockage of nutrients, oxygen, and waste products moving to and from those cells. This in fact, leads to cellular damage beyond the primary injury of the connective tissue cells. More cell death occurs here, not only directly from the loss of nutrient/waste exchange for these cells, but also due to an increase in oxidative radical activity. The greater the amount of 'secondary' injury which occurs lengthens the time to recovery - here, one can see why applying ice to an injury soon after it occurs can speed healing - it reduces the amount of blood that clots (bruises) in an area, and lowers the metabolic activity (and oxidative radical production) in cells with a loss of nutrient supply - therefore, less secondary cell damage and death accompanies the primary injury.
Enter the activity of Helichrysum essential oil. It has a high percentage of anti-inflammatory sesquiterpene hydrocarbons - this compound acts by dissipating free radicals. The oil's other major components include neryl acetate, a monoterpenoid ester with distinct, relaxing effects that can reduce tension of the tissues in the area of the injury. The third major component are the regenerative di-ketones, found in significant quantities only in Helichrysum oil. "The pain- reducing, analgesic, and regenerative effect of everlasting (Helichrysum) is unique: If applied in time, it prevents hemorrhaging. It is also very effective for joint pain..." - Dr. Kurt Schnaubelt, Advanced Aromatherapy.
In 'Medical Aromatherapy', Dr. Schnaubelt indicates that the effects of many essential oils cannot be explained completely by the actions of their individual components - many oils' effects are greater than the sum of their parts. The synergy of the components in Helichrysum produces a particularly sensational healing result. A recent user of the oil, who had been a professional triathlete, then cyclist, then 'casual' marathon runner, was having chronic pain in an achilles tendon. Overuse - and perhaps a stiff clutch on an old car - lead him to believe that despite excellent fitness, he wound not be able to take part in an upcoming major marathon. The injury hurt every time he ran; he had been a proponent of alternative therapies for many years, with some success using DMSO for tendon-related inflammation. He had not found DMSO (often used on racehorses for similar injuries) to be as effective on chronic injuries as acute ones, and this achilles issue was no different - nothing was helping fast enough where he knew he could make the race. For the first time, he gave Helichrysum essential oil a try, applying undiluted (Helichrysum is very well tolerated this way) to the area twice daily. Within two days, he was running without pain, and ran a personal best at the marathon event.
In this instance, the application of Helichrysum reduced pain (and likely inflammation as well) in the area, and supported regeneration of the damaged tendon tissues. The essential oil should prove just as effective with acute injuries as well - it's noted ability to reduce the clotting of blood, along with it's anti-inflammatory and tissue regenerative properties give it a seemingly complete natural arsenal to speed healing in most common sport-related injuries. In fact, this could extend to a very wide variety of trauma injuries, though great care should be taken to use as an adjunct to proper allopathic medical care in such cases.
Helichrysum is a somewhat rare and costly oil. It has been noted in the literature that only pure essential oil of Helichrysum italicum flowers will have this combination of effects. If you decide to try the oil for yourself, be sure of your source, and that the species is correct (there are other Helichrysum varieties, look for ones known as 'Everlasting' or 'Immortelle' - these are synonyms for the 'italicum' variety). For minor injuries, apply a thin film directly to the area one or more times a day. The oil will absorb directly into the skin, and does not cause any reaction or sensitivity for most individuals. The oil can be applied directly for more serious injuries as well, though this should be done only in conjunction with professional medical care. Continue to apply until no longer needed - application to broken tissue is fine, and in fact the oil has been used to speed skin healing and reduce scar formation. A base oil may also be used - Helichrysum combines well with Hazelnut and Rosehip seed oils, and can be diluted down to 5% of the total solution and still be effective. In any case, be aware of how your body is responding, and consult a medical professional whenever there is any question about your healing program.
Until next time, keep living your best life!
'Aromatherapy' has become an extremely misleading term in America; the position of 'Aromatherapist' was ranked as one of the top 100 'BS' up-and-coming new jobs recently on CNN - and most folks think 'Aroma'-therapy is all about smelling something pretty so you can feel better. Much of the rest of the 'civilized' world relies on plants, and their essential oils, as effective medicines for a wide varieties of medical conditions. Aside from the fact that many studies have shown that simply smelling natural aromatic oils can improve test scores, improve your mood and improve your sleep, there is a LOT more to aromatherapy than just good scents - and here we'll have a look at a very practical side of using essential oils - the speeding of healing of strains, sprains and sports injuries with Helichrysum essential oil.
At it's basis, aromatherapy deals with the use of volatile aromatic compounds naturally produced by the majority of plant species on earth. The difference in the chemical makeup of these 'essential oils' varies tremendously, and so does the biological effect of each class of natural aromatic compound. Many are known as strongly anti-bacterial or anti-viral, others stimulate tissue regeneration, others will reduce inflammation, some are analgesic (pain relieving), while still others enhance circulation (and the list goes on!). The individual chemical makeup of the essential oil from each plant give that oil it's healing characteristics. The makeup of one particular essential oil, that distilled from the flowers of Helichrysum Italicum, includes a very synergistic combination of compounds that are known to be anti-hematomatic (active against blood clots), tissue regenerative, free-radical scavenging (anti-oxidant), and anti-inflammatory.
Before approaching it's possible effects of Helichrysum essential oil on sprains, strains and other sports injuries, let's look at the root of these painful conditions. Take, for example, a an ankle twisted in a basketball game - what has happened physiologically? Connective tissues (tendons and ligaments) have been stretched beyond their normal lengths; these tissue have suffered 'micro tears', which is damage to the actual structure of the cells of the connective tissue. Some of these cells are so damaged that they die, and need to be re-grown. There is often additional swelling and bruising involved, which is generally the leaking of blood from damaged capillaries into intracellular space. This results in a loss of blood supply to surrounding cells, and blockage of nutrients, oxygen, and waste products moving to and from those cells. This in fact, leads to cellular damage beyond the primary injury of the connective tissue cells. More cell death occurs here, not only directly from the loss of nutrient/waste exchange for these cells, but also due to an increase in oxidative radical activity. The greater the amount of 'secondary' injury which occurs lengthens the time to recovery - here, one can see why applying ice to an injury soon after it occurs can speed healing - it reduces the amount of blood that clots (bruises) in an area, and lowers the metabolic activity (and oxidative radical production) in cells with a loss of nutrient supply - therefore, less secondary cell damage and death accompanies the primary injury.
Enter the activity of Helichrysum essential oil. It has a high percentage of anti-inflammatory sesquiterpene hydrocarbons - this compound acts by dissipating free radicals. The oil's other major components include neryl acetate, a monoterpenoid ester with distinct, relaxing effects that can reduce tension of the tissues in the area of the injury. The third major component are the regenerative di-ketones, found in significant quantities only in Helichrysum oil. "The pain- reducing, analgesic, and regenerative effect of everlasting (Helichrysum) is unique: If applied in time, it prevents hemorrhaging. It is also very effective for joint pain..." - Dr. Kurt Schnaubelt, Advanced Aromatherapy.
In 'Medical Aromatherapy', Dr. Schnaubelt indicates that the effects of many essential oils cannot be explained completely by the actions of their individual components - many oils' effects are greater than the sum of their parts. The synergy of the components in Helichrysum produces a particularly sensational healing result. A recent user of the oil, who had been a professional triathlete, then cyclist, then 'casual' marathon runner, was having chronic pain in an achilles tendon. Overuse - and perhaps a stiff clutch on an old car - lead him to believe that despite excellent fitness, he wound not be able to take part in an upcoming major marathon. The injury hurt every time he ran; he had been a proponent of alternative therapies for many years, with some success using DMSO for tendon-related inflammation. He had not found DMSO (often used on racehorses for similar injuries) to be as effective on chronic injuries as acute ones, and this achilles issue was no different - nothing was helping fast enough where he knew he could make the race. For the first time, he gave Helichrysum essential oil a try, applying undiluted (Helichrysum is very well tolerated this way) to the area twice daily. Within two days, he was running without pain, and ran a personal best at the marathon event.
In this instance, the application of Helichrysum reduced pain (and likely inflammation as well) in the area, and supported regeneration of the damaged tendon tissues. The essential oil should prove just as effective with acute injuries as well - it's noted ability to reduce the clotting of blood, along with it's anti-inflammatory and tissue regenerative properties give it a seemingly complete natural arsenal to speed healing in most common sport-related injuries. In fact, this could extend to a very wide variety of trauma injuries, though great care should be taken to use as an adjunct to proper allopathic medical care in such cases.
Helichrysum is a somewhat rare and costly oil. It has been noted in the literature that only pure essential oil of Helichrysum italicum flowers will have this combination of effects. If you decide to try the oil for yourself, be sure of your source, and that the species is correct (there are other Helichrysum varieties, look for ones known as 'Everlasting' or 'Immortelle' - these are synonyms for the 'italicum' variety). For minor injuries, apply a thin film directly to the area one or more times a day. The oil will absorb directly into the skin, and does not cause any reaction or sensitivity for most individuals. The oil can be applied directly for more serious injuries as well, though this should be done only in conjunction with professional medical care. Continue to apply until no longer needed - application to broken tissue is fine, and in fact the oil has been used to speed skin healing and reduce scar formation. A base oil may also be used - Helichrysum combines well with Hazelnut and Rosehip seed oils, and can be diluted down to 5% of the total solution and still be effective. In any case, be aware of how your body is responding, and consult a medical professional whenever there is any question about your healing program.
Until next time, keep living your best life!
Thursday, February 7, 2008
5 Unorthodox Fat Burning Tips
If you are looking for a few unorthodox methods for losing weight, you've come to the right place. Not only do these methods work, but you won't find them anywhere else. So what are they:
1. Staple your good arm to your side.
Believe it or not, but if you force yourself to eat with your non-dominant hand, you tend to focus more on "what" you are eating. Plus, since you'll probably end up missing your mouth once or twice, you'll eat slower, which helps to prevent over-eating.
2. Glue headphones to your ears.
Most people waste time during their workouts and miss out on many compound effects. If you are working out in a club, "headphones" signify the "I'm too in to my workout, don't bother me" person. Have you noticed that these people happen to be in the best shape as well. It's no coincedence.
3. Shrink your stomach.
Doctors perform stomach stapling operations for one reason - they work! But, do you have to get this life changing operation to take advantage of the benefits. Absolutely not. The whole point of the operation is to "force" the patient to begin eating small, frequent meals. People see good results with the operation so, why don't we just read between the lines and go ahead and do what we need to do?
4. Align yourself with track stars.
Okay, not the steroid using ones. Seriously though, work out with people that are in better shape than you are. Not only will you get to experience the types of workouts, that have gotten these people into phenomenal shape, but you'll also be able to work with a person who is where you want to be. This person will "pull" you toward the results you crave. But, don't worry, because since they will be seen as a role model, they'll tend to work out harder as well - so they don't let you down.
5. You gotta pay to play.
Most people skimp when it comes to buying good shoes, workout clothes and music. Don't. The reason people do this is so they won't feel bad when they decide to quit on themselves. Where's the reasoning here? If you'll feel bad for quitting on yourself because you've spent a few bucks - then bygolly, spend more! Now, I'm not advocating that you buy the latest technogadget but most people only become "in it to win it" when their wallet reflects the same notion. Not many people will tell you this because it's counterinituitive, but it's the truth.
So there you go, 5 easy changes to maximize your workouts and increase your results. Give them a go and if they don't help you on your way to becoming "lean and mean", I'll sew my fingers together so I can't type any more of this "nonsense".
blog, "The Mind Over Body Matter Letter" delves into the "meat and potatoes" of all of the misinformation generated by the diet and fitness
industry today.
Until next time, keep living your best life!
1. Staple your good arm to your side.
Believe it or not, but if you force yourself to eat with your non-dominant hand, you tend to focus more on "what" you are eating. Plus, since you'll probably end up missing your mouth once or twice, you'll eat slower, which helps to prevent over-eating.
2. Glue headphones to your ears.
Most people waste time during their workouts and miss out on many compound effects. If you are working out in a club, "headphones" signify the "I'm too in to my workout, don't bother me" person. Have you noticed that these people happen to be in the best shape as well. It's no coincedence.
3. Shrink your stomach.
Doctors perform stomach stapling operations for one reason - they work! But, do you have to get this life changing operation to take advantage of the benefits. Absolutely not. The whole point of the operation is to "force" the patient to begin eating small, frequent meals. People see good results with the operation so, why don't we just read between the lines and go ahead and do what we need to do?
4. Align yourself with track stars.
Okay, not the steroid using ones. Seriously though, work out with people that are in better shape than you are. Not only will you get to experience the types of workouts, that have gotten these people into phenomenal shape, but you'll also be able to work with a person who is where you want to be. This person will "pull" you toward the results you crave. But, don't worry, because since they will be seen as a role model, they'll tend to work out harder as well - so they don't let you down.
5. You gotta pay to play.
Most people skimp when it comes to buying good shoes, workout clothes and music. Don't. The reason people do this is so they won't feel bad when they decide to quit on themselves. Where's the reasoning here? If you'll feel bad for quitting on yourself because you've spent a few bucks - then bygolly, spend more! Now, I'm not advocating that you buy the latest technogadget but most people only become "in it to win it" when their wallet reflects the same notion. Not many people will tell you this because it's counterinituitive, but it's the truth.
So there you go, 5 easy changes to maximize your workouts and increase your results. Give them a go and if they don't help you on your way to becoming "lean and mean", I'll sew my fingers together so I can't type any more of this "nonsense".
blog, "The Mind Over Body Matter Letter" delves into the "meat and potatoes" of all of the misinformation generated by the diet and fitness
industry today.
Until next time, keep living your best life!
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