Leg Day with Fitness Model Ariadna González Fontelio! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

Saying “NO” to Bro-Science saves you money and wasted time in the long run, and forces supplement companies (as well as companies making other scam BS junk connected to the fitness/health/BBing industry) to stop with the hype marketing based on Bro-Science and forces them to actually spend money on research.

The Bro-Science stops with YOU!

Just Say No To Bro-Science! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

I’ll pick a winner each month. Winner gets a whole mess of goodness:

• An interview post dedicated to you on the BrinkZone, with link back to your web page/URL of your choosing. I’ll send you the questions. The BrinkZone gets 50,000+ unique visitors per month and over 330.000+ page views, and growing, so that’s not small traffic potentially for someone looking to get “noticed” and drive some traffic to their site. In addition to your winning picture, you can add two additional pictures of your choice.*

• A mail out to my extensive (read large…) mailing lists announcing you as the winner, and directing them to see your pic, read your interview, and see your site

• Free access to either my Body Building Revealed Program or Fat Loss Revealed Program (your choice!) . Go check out the costs of those programs to see what you’re getting for the simple cost of a T shirt. Anyone with either program will tell you it’s money well spent and probably saves on the costs of the program 10X per year due to what you learn about supplements alone!

• Regardless of winning or not, your pic will be added to the members T shirt picture gallery, which still gets some respectable traffic. See the most recent members pictures HERE

And of course, you can always submit another picture for the next month’s win!

What you have to do to win:

Get a T shirt (or other garment you like) of any style, etc, and send me a picture. See the many styles, cuts, logos, etc HERE with examples of members wearing a small sample of what’s available HERE

The picture you submit picture can be what ever you want: funny, cool, sexy, what ever. Just make it compelling and BrinkZone winner worthy! That’s all you have to do!

I’d say this contest is about as good an ‘investment’ as it gets, and at worst, you end up with a really cool T shirt! Contest starts officially Feb First and winner picked at the end of each month.

Note: First contest was to help me with a slogan for the BrinkZone apparel. However, this will be an ongoing contest and the winner, for their minimal investment, wins big!

* = at my discretion of course and can’t be commercial in nature.

The BrinkZone T-Shirt Contest II! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

New pics added regularly!

Annette M  Rockin’ her “No Bro-Science” shirt,

And Small front chest “Will Pill” and Large center version:

Kelly D makes this “No Pink Dumbell Zone” shirt look good:

Eli D in a “No Bro-Science” shirt in classic BrinkZone Orange:

Yours Truly in a Gray “No Bro-Science” V-neck T:

Deb showing off her “No Pink Dumbell Zone” shirt and buff arms

Jennifer P and her black “No Bro-Science” shirt:

Leah G with her “No Pink Dumbell Zone” shirt:

Pam M in “No Pink Dumbell Zone” shirt:

Sterling sportin’ his BZ shirt:

The Optimal SWAT logo in black:

And military green:

See more colors, styles, and designs, hit the large “BrinkZone Apparel” button on the right side of the page or go HERE

Fun BrinkZone Apparel Pics! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

It is without equal as a single piece of equipment one can own that covers the full spectrum of fitness. Vast majority use it as a GPP/conditioning tool, and it’s great for that. Very few use it as a true strength/power builder, and that’s a mistake. Pile some serious weight on it, and it’s killer for strength/power developer. I have posted many Prowler related vids here in the past. Just came back from the gym where I did an all Prowler leg workout with my buddy Big Lee Rosenberg. Death by Prowler!

Basic drag sleds are great, but the Prowler sled is a drag sled on steroids! Some of the uses/benefits are:

• GPP Work
• Injury Rehabilitation
• Strength Training
• Prehabilitation
• Increased Work Capacity
• Hypertrophy
• Starting Strength
• Acceleration Strength
• Strength Endurance

Personally, I tend to rotate it in my own program depending on the goal of the day. It also allows for a lot of variety. It’s tough to say with the Prowler do X weight for X distance types recs as people (obviously) have different strength and or conditioning levels, but also, depends on the surface the prowler is being used on. Makes a huge difference to the level of resistance if its turf, black top, rubber gym flooring, etc.

On a conditioning/GPP focused day, I may push for speed using lighter weight down using the high handles, and back using the low handles X 3 cycles. That’s a simple and tough workout, at least for me.

Or, same as above vid, just lighter weight (3 forward, 3 reverse).

Or, mix it in with a total body type GPP/conditioning day such as:

Never fails to kick my ass. Did the above workout the other day with a buddy who is quite the conditioned stud and decade+ younger than I and we were smoked. Sadly, we don’t look nearly as good as Kelly does doing that workout

Death By Prowler! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

But seriously, this is a very important study,  I have said something similar for decades. For example, if you read my  article Brink’s Unified Theory Of Nutrition you will see I essentially concluded what this recent study found: Not all calories are created equal, macro nutrient ratios matter, and there’s profound effects from simple changes in those macro nutrient ratios on body comp, and tracking changes in fat vs. weight is what actually matters… I don’t know if this study will get the attention it deserves in the media, or by the main stream nutrition/med community, but it’s a seminal study. The fact is, older studies that simply track weight loss/gain need to be scrapped as they are essentially of no value in my view. Modern studies such as this, that actually look at end points that matter, are what will finally answer age old questions on nutrition.

Below is write up of the study for non-science types, and a link to the full study follows for those who wish to read that too.

Calories Raise Body Fat When People Overeat, Not Protein
Medical News Today

In a study published in the January 4 issue of JAMA, researchers assessed 25 healthy individuals who were randomized to different levels of overconsumption on protein diets whilst living in a controlled setting. They found that those who consumed the low-protein diet gained less weight compared with those eating normal and high protein diets. Furthermore, they established that calories alone and not protein seemed to contribute to increases in body fat and that protein did contribute to changes in energy expenditure and lean body mass.

According to background information in the article, “Obesity has become a major public health concern with more than 60 percent of adults in the United States categorized as overweight and more than 30 percent as obese.” However, which role the composition of a diet plays in response to overeating and energy dissipation remains unclear.

George A. Bray, M.D. and team decided to establish whether the level of dietary protein differentially affected body composition, weight gain, or energy expenditure under tightly controlled conditions. They conducted a randomized controlled trial in 25 healthy, weight-stable American male and female volunteers who were aged between 18 to 35 years with a body mass index between 19 and 30 at an inpatient metabolic unit. The first volunteer was admitted in June 2005 with the last one joining in October 2007.

Following a weight-stabilizing diet, the researchers randomized the participants to receive a diet containing 5% of energy from low protein, 15% from normal protein or 25% on a high protein diet. During the last 8 weeks of their 10- to 12-week stay at the inpatient metabolic unit, the researchers overfed the volunteers. The protein diets provided a raised energy intake of about 40 % translating to 954 calories per day in comparison to the energy intake the volunteers received during their weight stabilization period.

The researchers observed an increase in weight in all participants, irrespective of sex. They established that those in the low protein diet group gained considerably less weight compared with the other two groups, i.e. 6.97 lbs. (3.16 kg) compared with 13.3 lbs (6.05 kg) in volunteers of the normal protein diet group and 14.4 lbs or 6.51 kg in participants in the high protein diet group.

According to the researchers:

“Body fat increased similarly in all 3 protein diet groups and represented 50 percent to more than 90 percent of the excess stored calories. Resting energy expenditure, total energy expenditure, and body protein did not increase during overfeeding with the low protein diet.”

The findings showed that the lean body mass (body protein) in the low protein group was lowered by 0.70 kg (1.5 lbs) during the overeating period compared with a gain of 2.87 kg (6.3 lbs) in the normal protein diet group and 3.18 kg (7 lbs) in volunteers in the high protein diet group. In addition, the researchers noted that the resting energy expenditure of 160 calories per day in a normal protein diet and 227 calories per day in a high protein diet increased substantially in the normal and high protein diet groups.

The researchers conclude:

“In summary, weight gain when eating a low protein diet (5 percent of energy from protein) was blunted compared with weight gain when eating a normal protein diet (15 percent of energy from protein) with the same number of extra calories. Calories alone, however, contributed to the increase in body fat. In contrast, protein contributed to the changes in energy expenditure and lean body mass, but not to the increase in body fat. The key finding of this study is that calories are more important than protein while consuming excess amounts of energy with respect to increases in body fat.”

Editorial: Overeating and Overweight – Extra Calories Increase Fat Mass While Protein Increases Lean Mass

Drs. Zhaoping Li, and David Heber, of the University of California in Los Angeles comment in an accompanying editorial, that the results of this study:

“Inform primary care physicians and policy makers about the benefits of protein in weight management. The results suggest that overeating low protein diets may increase fat deposition leading to loss of lean body mass despite lesser increases in body weight.

Policy makers and primary care physicians need to understand the role of the Western diet in promoting overweight and obesity.

Because this diet increases the risks of over nutrition through fat deposition beyond that detected by body mass index, the method used to assess the current obesity epidemic and the magnitude of the obesity epidemic may have been underestimated. Clinicians should consider assessing a patient’s overall fatness rather than simply measuring body weight or body mass index and concentrate on the potential complications of excess fat accumulation. The goals for obesity treatment should involve fat reduction rather than simply weight loss, along with a better understanding of nutrition science.”

Full study: Effect of Dietary Protein Content on Weight Gain, Energy Expenditure, and Body Composition During Overeating, January 4, 2012, Bray et al. 307 (1): 47 ? JAMA

Calories, Not Protein, Leads To Increases In Body Fat When Eating Excess Calories! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

However, as human beings are highly visual creatures, I decided a vid on some tricks used to “pad” resumes may be of interest and utility, and show some of my own accomplishments and “creds” as it relates to the health/fitness industry. Note, there are some very smart people out there giving some great info and advice.

However, for everyone of those, there’s 100 wanna be types who truly have no business supplying the advice they do, and use all manner of tricks to sell products to people. That is bad for the industry in general in my view. Thus, it behooves people to take some extra time to perhaps track down some of the claims made by those giving advice on health, fitness, bodybuilding, weight loss, etc., and don’t take claims of accomplishments at face value.

As mentioned in the vid (“See bio below this video” comments made in the vid), click HERE or the “Bio” option at the top of the page for additional info if interested.

Are All Health/Fitness/Bodybuilding “Gurus” Created Equal? is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

Revista CorpoSano. This issue, I’m on the cover of the magazine, with a long interview found in the magazine. I hope the Spanish speaking BrinkZone members will read it, and let others know about my articles in Spanish! Hit picture below to read the full interview.

Como se mencionó en un mensajes anteriores, mis artículos se pueden encontrar en varios idiomas, como el polaco, italiano y español, para nombrar unos pocos. Una revista española de fitness idioma mis artículos se pueden encontrar en la Revista es CorpoSano. Este problema, estoy en la portada de la revista, con una larga entrevista en la revista. Espero que los miembros de habla española BrinkZone lo lea, y que los demás sepan sobre mis artículos en español! Hit foto de abajo para leer la entrevista completa.

Yours Truly On the Cover of Revista CorpoSano! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

See you on the BrinkZone FaceBook Fan page people!!!

Following The BrinkZone on FaceBook?! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

One of my favorite design/color combinations for the BrinkZone shirts: Black BZ logo, Steel Blue color shirt, V-neck:

Many more designs, colors, styles, etc found at the BrinkZone Apparel site!

BrinkZone Goes Aerodynamic! :) is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness