The No#1 Science Based Performance Resource

Artificial Sweeteners and Diet Sodas – do they Help or Hinder Fat Loss?

The potential benefits and risks of artificial sweeteners and diet sodas are hotly debated. Critics state that artificial sweeteners and diet sodas are fueling obesity [1, 2], increasing the risk for diabetes and cardiovascular disease [2, 3], and of causing metabolic derangements.[2]

A popular argument against consumption of sweet-tasting but non-caloric or reduced-calorie food and beverages is that this interferes with appetite and physiological energy intake regulation.[2]

Find out what latest research shows…

Continue reading..

Vacation Gone South I & II

Gang, I have just completed part II of my novella length fiction story that’s getting excellent reviews and feedback so far. The series  is about two buddies from a Tier One covert Special Operations unit who go on some needed R&R, and things go “south” from there. I used my personal knowledge of Panama City Panama as the back drop for this story. If you enjoyed Part I, I think you’ll enjoy Part II even more. 8-)

You can now read a review of Part I by well-known Sci Fi/Fantasy author Jason Halstead HERE. Two, I will be donating proceeds from this book to the H.E.R.O. Child-Rescue Corps. The H.E.R.O. Child-Rescue Corps trains vets to track and help capture those who abuse children.  Hopefully I can send solid donations to them with your help!


Part II Vacation Gone South

Part II Vacation Gone South










NOTE: If you enjoy the story please leave a review on the page the book is found as that’s essential for the ranking and sales of books on Amazon. Thanx!

Is the dieting rule – 3,500 calories per pound weight loss – correct?

A pervasive dieting mantra is that a cumulative reduction of caloric intake of 3,500 will result in a weight loss of 1 pound. This dieting rule popularly states “because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, if you cut 500 calories from your diet each day, or burn 500 calories extra per day from exercising (or a combination thereof) you’d lose about 1 pound a week (500 calories x 7 days = 3,500 calories) and 52 pounds in a year.

This simple weight loss rule continues to be cited on weight loss websites as well as authoritative nutrition textbooks [1, 2], scientific articles [3-6], and expert guidelines.[7] It is even common among health care professionals to believe in the 3,500 calorie rule [8], and the Patient Page on “Healthy weight loss” at The Journal of the American Medical Association website states in the first sentence on “What you need to know about weight loss” that… “A total of 3,500 calories equals 1 pound of body weight. This means if you decrease (or increase) your intake by 500 calories daily, you will lose (or gain) 1 pound per week (500 calories per day × 7 days = 3,500 calories).” [9]

However, is this really true? Most people who have ever been on a diet are probably skeptical. And rightly so. In this article I will highlight what’s wrong with the 3,500 calorie rule and present a more accurate calculator that you can use to more precisely predict how much weight loss you can except in real life from a given daily calorie reduction.

Continue reading..

Fish Oil for Muscle Growth

A key hallmark of aging is a progressive loss of muscle mass, which occurs independently of health status.[1] Exercise and nutrition are the two main anabolic stimuli for muscle growth and its maintenance throughout the life course.[2-11]

It is clear that maintaining high physical activity and exercise levels throughout ones lifespan reduces aging related loss of muscle mass and function, compared with living a sedentary life.[12-19] However, even active older adults and master elite athletes still experience some loss of muscle and physical performance with advancing age.[8, 13, 20]

When it comes to nutrition, high protein intake [2, 3, 10, 21] and creatine supplementation [4-8, 22] are two of the best documented interventions, which together with resistance exercise training, result in greater increases muscle mass and strength in both young [21-23] and older people [2-8, 10], and prevent its loss with aging. Here I will present the relatively unknown effects of fish oil (most well-known for its cardiovascular health promoting effects) on muscle growth (anabolism) and its possible contribution to prevention of aging related loss of muscle mass and function…

Continue reading..

Do You NEED To Count Calories?

A common question actually. Counting Calories, is it essential for reaching your goals of gaining or losing weight? In this vid, I give the simple answer and a formula for those who do decide they need to count calories to make progress.

Do You Push Your Comfort Zone?

Sky diving on a recent birthday!

Do you push your boundaries and challenge your comfort zones in life and training? If you don’t push your boundaries, how will you know where they are?! If you fail to challenge your comfort zone in life or training, you can’t grow; figuratively or literally. If your goals and dreams don’t scare the hell out of you, you’re doing it wrong! Specific to training and the gym, I see people going in the gym and doing the exact same thing month in and month out, year in and year out. They stay in their comfort zone. I try to suggest the guy who’s been doing strictly body building style training (moderate to high volume in the 8-12 rep ranges) for years to try some sled pushing, tire flipping, and heavy KB swings once per week for a change.   Their ego, fear of change, and inability to train outside their comfort zone prevents them from even trying it in 99.9% of the time I find. Most athletes, even some top tier athletes, are virtually incapable of going outside their comfort zones in their programs, even when aware it could improve their performance! In life and in training, intelligently going outside your comfort zone and pushing your boundaries is how you grow, both literally and figuratively. Many will not do it because going outside their comfort zone is well, uncomfortable! It’s scary, or it threatens their self perceptions. There’s a risk they may fail, there’s a risk they may find they are bound by the same physical laws we all are and a risk they will not live up to expectations, either of their own making or that of others. There’s many reasons people are unwilling to push their own boundaries Continue reading..

Red Meat – Good or Fad for Fat Loss?

Consumption of red meat has been associated with fat gain (and weight gain) because of its high fat / calorie content. Even though the old idea that “a high fat intake causes body fat gain” has been completely debunked in medical research [1-9], red meat still is a food that’s on the forbidden or avoid list in most diet plans. And for some reason, women tend to be especially afraid of eating meat…

While there are studies showing an association between meat intake and obesity [10-12], there are also studies not showing this [12-14]. And when digging deeper in the data, many of the studies that did report a significant association with meat intake and fat gain / obesity have several flaws that invalidate their conclusions…. Continue reading..

Reflections: People I Have Known In The Industry

Recently, I was reflecting on the number of well known figures in the industry I’ve known or met over the years, and it struck me that it might make a fun article. I’ve been in the “biz” a long time now, and it occurred to me that I’ve probably met just about every major figure in the industry at one time or another.  Some of them are gone now, while others are still alive; some have names readers will recognize right away, and some don’t.

Although I can’t possibly cover all the figures I’ve encountered over the years, some stand out in my mind, and I thought a few anecdotes about them would be entertaining.

Now, these stories aren’t going to expose some sordid secrets about these people that will have readers saying “wow, I didn’t know he was a cross dresser!” or something like that. Even if I could (and yes, I know where the skeletons are…), I would not. Nor are they in any particular order—I just wrote them down as they came to mind.


imagesI met Arnold Schwarzenegger when I was fairly new to the bodybuilding industry, and Arnold was “just” a movie star. We were both in Columbus, Ohio for the “Arnold Classic” – the show he promotes.  I always stayed at the same hotel he did:  the Hyatt on Capitol Square.  Back then, he was pretty much a regular guy. Sure, he had some security around, but it was fairly minimal while he was in the hotel, and not very invasive. One morning, I was having breakfast in the main dining room, when someone behind me tapped me on my shoulder and in a strong Austrian accent said, “excuse me, can you pass the salt?”  I looked around, and it’s Arnold! He was looking at me with a “you gonna pass that salt or just think about it?” look on his face. I passed the salt! Continue reading..

Switch To Desktop Version

Copyright © 2015The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

Mobile design by KMD Networks.