Kickin off "2011" with focus & purpose.....

Goals!! I have heard people say no more than three goals should ever be on your list and another say that you should have 101 goals. Your goals our yours and you now have to go figure out the following.

How long will it take to complete this goal/outcome?
How important is this goal to me to complete?
What will happen if I do not achieve this goal?
What are the roadblocks that I can expect to have crop up because of my weaknesses in the past?
What will I get if I complete this, what is the reward?
Are there any goals that I should achieve first to get this one done?

These are big questions and are the questions that never get asked when we just jump at making a new years resolution. Answer these questions for each of your goals and don’t really belabor the questions or you will never get them done.

Best wishes & thanks for making AbFitt your choice for your best body ever!

It's almost time for the madness to begin again...Holiday indulgences translate into Hyper-Focus on anything workout and metabolism.

To start off the " Fit season" right, and so you can avoid the know-nothing non-experts from reality shows putting out near worthless fitness books and products that only distract you from the truth about fitness, I've put together a list of 4 common questions that I often get about metabolism with answers.

1. Why do women have a slower metabolism than men?

In general, they don’t. The fat cells in women’s hips and thighs behave differently in that they are somewhat less responsive to the body’s signals to release fat to burn as fuel. It just means that they are a bit more stubborn, but there’s nothing that automatically makes a female metabolism slower than a males. Our metabolism is the result of our genetics (not from gender, but from our blood line) combined with our eating and activity/exercise patterns. The last two are within your control. So the stubborn fat cells might make it appear that a female's metabolism is slower than a man's but it's really up to you since you can stimulate metabolism by appropriate eating and exercise patterns.

2. How does building muscle help speed up your metabolism?

Muscle is very “costly” stuff. It uses energy to repair and maintain itself – it is very active tissue. This increased need for energy drives the energy use by the body, and that’s the essence of metabolism – the speed with which the body processes and uses food. This is where the biggest effects of adding strength training for fat loss show up. The boost to metabolism from regular strength training is not a massive boost. However, if we multiply the effect over days and weeks, it can play a role in fat loss. Furthermore, when we’re at rest, we are burning a higher percentage of our calories from fat (although a smaller number of calories due to the lower activity level), so our elevated metabolism throughout the day helps access a bit more stored body fat day by day.

3. How can aerobic activity stimulate your metabolism?

It increases the use of calories during the activity so the metabolism is elevated to supply the muscles with the fuel it needs to continue the activity. Most of the boost to metabolism occurs only while in the performance of the activity and the metabolism returns to normal levels soon after ceasing the aerobic activity. So you will likely burn more calories in the performance of aerobic training vs. strength training, but the metabolic boost discussed in question 2 above likely makes resistance training the bigger fat burner over a 24-48 period after the training session.

4. How does strength training increase your life expectancy?

It increases your capabilities. By keeping joints, bones, and muscles stronger for longer you can do more of the things that make up living. A favorite saying of mine is “aerobic training may save your life, but strength training makes it worth living.” The aerobic effort keeps the heart, lungs, and blood stream in top shape, while the strength training helps keep our limbs functioning at a high level for longer.

Make your 2011 your best year ever, Live Fit! Be Fit, AbFitt-


The following nutrition program is nothing new. It’s my variation of a phase-shift diet that combines the protocols, research, and teachings of Dr. Mauro DePasquale, Gary Taubes, Loren Cordain, PhD, and the late Dan Duchaine; nutritional giants who’s broad shoulders we have the luxury to stand upon.

The five targets for fat loss are as follows

1. Increase lipolysis (fat breakdown)
2. Decrease lipogenesis (fat accumulation)
3. Burn free fatty acids with correct exercise
4. Maintain muscle tissue
5. Maintain metabolic rate (T3, thyroid) and optimal hormone function

This eating plan is for athletes looking for the super shredded look and is based on the following principles:

1. Eliminate breads, flour, and gluten grains including wheat, barley, and rye.
2. Eliminate grain and vegetable extracted cooking oils; instead cook with butter, animal fats, and coconut oil.
3. Eat more healthy animal fats, butter, cream, and coconut milk to replace calories that formerly came from carbohydrates.
4. Eat more animal protein (beef, chicken, bison, eggs, fish, etc.).
5. Eat when hungry, don’t graze. Livestock and prey eat constantly; the King of the jungle eats sporadically. Continually stuffing yourself with food is counterproductive to hormone function and digestive health. For athletes: eat no more than 4 meals, and 1-2 snacks (post-workout) depending on training schedule.

“Our ancestors consumed food much less frequently and often had to subsist on one large meal per day, and thus from an evolutionary perspective, human beings were adapted to intermittent feeding rather than to grazing.” (Mattson, M.P., PhD, Lancet 2005; 365:1978-80)

6. Build muscle with a structured resistance-training program.
7. Ensure adequate Vitamin D intake through midday sun exposure or supplementing with Vitamin D3.
8. Ensure adequate intake of Omega-3 fats and oils from pharmaceutical grade fish oils.
9. Schedule your menu so there’s a 2-hour fast before bedtime. Don’t consume any food, supplements, calorie containing, alcoholic, or caffeinated beverages 2 hours before bed; water is okay. You want to get blood sugar levels down before going to sleep; this will facilitate GH release.
10. Only consume simple sugars, fruits, and carbohydrates at specific times to enhance muscle hypertrophy and thyroid function.

Hey ladies, now is the time to get your best body ever!

Studies have shown that men and women do not need to train differently.

If you are a woman and want to gain muscle and improve your shape and curves, then you are going to have to lift heavy weights. This means that instead of doing endless reps with light weights, as the media often prescribes women to do, you need to lift some heavy weights and really challenge yourself! While performing high rep sets (15-20 reps) does have some benefit, it is not optimal to adding muscle mass.
Here is a very vague overview of rep ranges:

* 1-5 reps = Strength
* 6-12 = Hypertrophy
* 12+ = Endurance

That is very superficial overview of rep ranges as there is a lot of crossover of adaptations between rep ranges. For example, many people grow lifting solely in the 1-5 rep range and 12+ rep range. But it gives you an idea of the weight you need to lift to grow; a weight that you can complete for at least 6 reps but not more than 12 reps.

Diet & Nutrition

Men and women do not need to train differently to see results, but what about diet? Should women eat differently than men? Not really. Men’s and women’s metabolisms are very similar except that women burn a greater ratio of fat to carbs than men. This may be one of the reasons women do well on lower carb diets. The main thing that needs to be adjusted is one’s total caloric intake. Women need fewer calories than men because men have more muscle mass and less fat (relative to total bodyweight) than women. The amount of protein, carbs, and fat will be dictated by the amount of calories one eats.

We have shown that women do not need to train or diet much differently than men. Then why do we always see women in gym performing hours of cardio and lifting the lightest dumbbells in the gym for endless reps?

This is most-likely due to not being informed, or even misinformed (by the media), about how women should train. What about diet? One of the most common breakfast meals recommended to women is yogurt and a banana. Now there is nothing wrong with eating a yogurt and banana, but where is the protein and essential fatty acids? If you are a woman trying to gain lean muscle, you will need to eat adequate protein and good fats (essential fatty acids). It is time to stop listening to the media and misinformed individuals and time to become educated and get results.

Smart food choices for the best body ever

Alright, so let's start with the fridge. Each week, I try to make sure I'm loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like onions, zucchini, spinach, fresh mushrooms, red peppers, broccoli, etc. to use in my morning eggs. I also like to dice up some lean chicken or turkey sausage into the eggs, along with some swiss, jack, or goat cheeses (preferably raw grass-fed cheeses when I can find them).

By the way I'm talking about whole eggs, NOT egg whites. Always remember that the yolk is the most nutritious and nutrient dense part of the egg, so only eating egg whites is like throwing away the best part... and no, it's NOT bad for you because of the cholesterol... eggs actually raise your GOOD cholesterol. Try to get free range organic eggs for the best quality. Here's an entire article I did on the topic of whole eggs vs egg whites.

Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it's also full of healthy saturated fats. Yeah, you heard me...I said healthy saturated fats! Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid. If the idea of healthy saturated fats is foreign to you, check out my healthy fats article

Back to the fridge, some other staples:

* Chopped walnuts, pecans, almonds - delicious and great sources of healthy fats.
* Cottage cheese, ricotta cheese, and yogurt - I like to mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
* Whole flax seeds or chia seeds - I grind these in a mini coffee grinder and add to yogurt or salads. Always grind them fresh because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals in pre-ground flax.
* Whole eggs - one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
* Salsa - I try to get creative and try some of the exotic varieties of salsas.
* Avocados - love a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
* Butter - don't believe the naysayers; butter adds great flavor to anything and can be part of a healthy diet (just keep the quantity small because it is calorie dense...and NEVER use margarine, unless you want to assure yourself a heart attack).
* Nut butters - Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with sesame seed butter, or even cashew butter with macadamia butter...delicious and unbeatable nutrition!
* Leaf lettuce and spinach along with shredded carrots - for salads with dinner.
* Home-made salad dressing - using balsamic vinegar, extra virgin olive oil, and Udo's Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined soybean oil (full of inflammation-causing free radicals).
* Whole grain wraps and whole grain bread (look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs).
* Rice bran and wheat germ - these may sound way too healthy for some, but they actually add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or breads to add nutrients and fiber.

Some of the staples in the freezer:

* Frozen berries - during the local growing season, I only get fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies
* Frozen fish - I like to try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored.
* Frozen chicken breasts - very convenient for a quick addition to wraps or chicken sandwiches for quick meals.
* Grass-fed steaks, burgers, and ground beef - Grassfed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury). Also, grass-fed meats have much higher levels of conjugated linoleic acid (CLA) compared to typical grain-fed beef. I recently found an excellent on-line store where I buy all of my grass-fed meats now (they even deliver right to your door in a sealed cooler) -
* Frozen buffalo, ostrich, venison, and other "exotic" lean meats - Yeah, I know...I'm weird, but I can tell you that these are some of the healthiest meats around, and if you're serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef and pork that's sold at most grocery stores.
* Frozen veggies - again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.

Alright, now the staples in my cabinets:

* Various antioxidant rich teas - green, oolong, white, rooibos are some of the best.
* Whole wheat or whole grain spelt pasta - much higher fiber than normal pastas
* Oat bran and steel cut oats - higher fiber than those little packs of instant oats.
* Cans of coconut milk - to be transferred to a container in the fridge after opening.
* Brown rice and other higher fiber rice - NEVER white rice
* Tomato sauces - delicious, and as I'm sure you've heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup.
* Stevia - a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose.
* Raw honey - better than processed honey... higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (how you process carbs). I use a teaspoon or so every morning in my teas. Yes, it is pure sugar, but at least it has some nutritional benefits... and let's be real, a teaspoon of healthier raw honey is only 5 grams of carbs... certainly nothing to worry about.
* Organic maple syrup - none of that high fructose corn syrup Aunt Jemima crap...only real maple syrup can be considered real food. The only time I really use this (because of the high sugar load) is added to my post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles.
* Organic unsweetened cocoa powder - I like to mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks.
* Cans of black or kidney beans - I like to add a couple scoops to my Mexican wraps for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth promoting antioxidants!
* Dark chocolate (as dark as possible) - This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It's still calorie dense, so I keep it to just a couple squares; but that is enough to do the trick, so I don't feel like I need to go out and get cake and ice cream to satisfy my dessert urges.

Lastly, another thing that's hard to go wrong with is a good variety of fresh fruits and berries. The staples such as bananas, apples, oranges, pears, peaches are good, but I like to also be a little more adventurous and include things like yellow (aka - mexican or champagne) mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, and cherries are some of the most nutrient and antioxidant-dense fruits you can eat.

Tea is a calorie free beverage boosting with natural benefits.

Tea is the second most commonly consumed beverage worldwide. And, with good reason, tea is a calorie free beverage boosting with natural benefits. If you get bored with water, brew a cup of tea and toast to good health.

How Tea Can Enhance Health!

* Green tea is made from the non-oxidized leaves of the Camellia Sinensis plant.
* While tea contains caffeine it also has l-theanine so you won't over stimulated.
* Studies show that drinking more green tea decreases the risk of cardiovascular disease

What Is Green Tea?

Each of the four types of tea, green, black, white and oolong, are made from the leaves of the Camellia Sinensis plant. The differences in color and taste among each kind of tea are due to differences in processing of the tea leaves. For instance, black tea is made by allowing the tea leaves to oxidize for a few hours whereas the tea leaves are not oxidized at all when green tea is made. Oolong tea is made from tea leaves that are partially oxidized and white tea is made from very young tea leaves that are not oxidized.

Even though each of the four types of tea are made by using different processing techniques, even within a category of tea, there are large differences in taste depending on whether the tea is loose or in a bag, where and when the tea leaves were picked and more. Therefore, your tastes buds will notice that no two types of green tea taste the same.

Herbal tea isn't actually tea and therefore doesn't have the same health benefits associated with tea.
Green, Black, White, And Oolong Teas Are All Made From The Leaves Of The Camellia Sinensis Plant.

Green, Black, White, And Oolong Teas Are All
Made From The Leaves Of The Camellia Sinensis Plant.

How Green Tea Can Enhance Health:

Tea Is Loaded With Polyphenols

Polyphenols are plant-based compounds associated with a decrease in free radical-induced damage that contributes to some types of chronic disease.

Tea Helps You Focus And Concentrate

One complaint some people have about caffeine is the over stimulation - bouncing off the walls effect. Turn to tea and you'll feel focused yet relaxed. Tea is a natural source of both caffeine and the amino acid l-theanine. Both substances increase alertness but l-theanine also increases alpha-brain wave activity inducing relaxation. Studies show that l-theanine reduces psychological and physiological stress and produces a dose-dependent relaxed yet alert state about 40 minutes after consumption. One study found that together, 250 mg caffeine and 150 mg l-theanine led to faster simple reaction time, faster numeric working memory reaction time and improved sentence verification accuracy.


Every day I am bombarded with the question from both AbFitt loyalists as well as people I meet on a daily basis..."What is the best pre workout drink". I mistakenly earlier this year wrote an article "2010 top pre workout drinks", not realizing so many people took it as gospel. Look guys these were just suggestions to an often over asked question. As AbFitt nears 1000,000 world wide readers ( looks like by weeks end we will have hit this mark) I realize I am doing you a disservice by not giving you the pre workout question's real answer.

Truth is supplement company's rarely come through on the promises posted on the package of your container of newly purchased preworkout powder or drink. These company's have all been struggling to convince you otherwise since the ban of ephedra based products. So look save your $42 no matter what the big guy in the gym tells you and start taking complete control of your pre work out kick n the ass. I mix my own, its cheaper and I know the ingredients are in the potion.

5 grams of BCAA
5 grams of creatine
2 grams of beta alanine
5 grams of taurine
5 grams of arginine
5 grams of glutamine
Mix with 12 oz of steeped green tea

Note: This is taken 30 min prior to my training, one hour prior to training I take 25 grams of whey protein.


Lean principles

As usual, like I do with all topics, I've provided you with no-nonsense information. If implemented properly, this information will help you on your quest to get lean. It will not be easy, especially getting to the point of being shredded, and will take a lot of dedication, patience and self-motivation. Use the basic principles below to get on the right path to changing your lifestyle, which will positively change your life.

* Eliminate all processed convenience foods from your diet.
* Eat whole natural foods.
* Eat at least four times per day.
* Eat protein with every meal.
* Keep a Daily Nutrition Progress Report.
* Eliminate all store-bought oils like soy, corn or canola.
* Don't consume any product that contains "vegetable oil," "hydrogenated vegetable oil," "partially hydrogenated vegetable oil" or "shortening" listed as one of the ingredients.
* Include fats like coconut oil, omega-3s, and raw butter in your diet.
* Use coconut oil and raw butter for cooking and frying. Olive oil can also be used for one time frying, but it doesn't contain the MCTs of coconut oil and butter.
* Exercise intensely three to six times per week. Progressive resistance training is imperative.
* Do not perform slow or moderate cardio unless you enjoy it. It will have little to no effect on your weight loss over the long haul compared to more intense exercise.
* Get adequate sleep.

ASK ABFITT....How do you train your abs.

Rich Great site and thanks for keeping it free. I read you are almost 40, how do you keep your abs so defined? Can you also explain your abdominal workout? I am also in my forties and just want a good set of abs, your help is appreciated and keep up the good work.
Stan- Tacoma, WA

Thanks Stan and yes AbFitt will always be free! I earn my living as a helicopter engineer not from AbFitt. I have always believed fitness advice should be free because its just that, advice. so keep enjoying AbFitt. Now to your question. I train my abdominal region every day. The key is I separate the ab region into three sections and I will work them at the end of every workout for 10-20 minutes straight. Like I was explaining, the abdominal region is made up of three areas, upper/middle, lower/middle, side walls and seratus muscles ( Intercostals & Obliques).

I focus on one of these groups each workout for the 10-20 minutes. I normally do 4-6 exercises in a non stop super set circuit workout, I call it "the Ab war" where I do one set for an exercise and then move to the next exercise for one set and continue to move that way until I have done two sets for each of the exercises. I don't count reps, I simply train with heavy weight and I let my body dictate the rep range making sure I completely challenging the section I am working on. When you do this, you keep moving, no breaks just push through.Remember the average guy needs to get to around 9% body fat to see your six pack, so with that being said ya gotta keep your clean eating in check. Good luck.


Sloppy To Sliced

Shortcuts to packing on new muscle mass and getting ripped to the bone are frequently peddled on late-night TV, but sadly, these feats cannot be accomplished with quick fixes or next-day miracles.

You can, however, implement certain dietary practices that, over time, will guarantee your investment in fitness. Yes, getting in your best shape ever requires hard work in the gym, but without the proper nutrition to fuel your gains, you’re dead in the water. Feeding your body the right way is just a matter of repetition learning and developing the kinds of dietary habits that leave your body with no choice but to respond with cover model-worthy size, strength and detail.

By applying these 6 strategies to your diet, you’ll find that things really do fall into place automatically, even if they don’t happen overnight. Adding new muscle to your frame is an admirable pursuit, but no matter how much weight you lift in the gym, you’ll never obtain that tight, shredded look you covet without chipping away at your bodyfat stores.

Many people mistakenly think that losing fat is simply a matter of exercising more and eating less, yet you can’t afford to arbitrarily hack calories and run until it hurts. It’s about striking a balance. These tips will help you get lean without losing hard-earned muscle.

Use BCAAs to Preserve Muscle

To help prevent catabolism, take 5-10 grams of branched-chain amino acids (BCAAs) with breakfast as well as before and after training. Ingested preworkout, BCAAs are used by the body as a substitute fuel source so it doesn’t tap into stored muscle protein to get through a session. Also, when you’re going low-carb, BCAAs can better trigger protein synthesis.

Always Feed the Machine

Prolonged low-cal diets end up impairing your metabolism over time. One way to get around these inevitable slowdowns is to eat constantly in small quantities. Consuming multiple small meals each day eating every 1 1/2-2 hours stimulates thermogenesis, which supports metabolism.

While dieting is about restriction, doing so while eating as often as possible allows your body to roll right through potential metabolic slowdowns.

Use Arginine

Taking 3-10 grams of this amino acid an hour before training increases blood flow to the muscles, boosting metabolism and enhancing your pump. It also magnifies the natural growth hormone (GH) burst associated with training, which amps muscle growth and steers the body toward using fat for fuel instead of muscle protein and glycogen.

Add Glutamine and Taurine

These two aminos help maintain your body’s anabolic environment while dieting. When you reduce calories and carbs, cortisol levels often rise. Glutamine interferes with cortisol uptake, staving off protein loss and muscle breakdown. Taken postworkout with fast-digesting carbs, glutamine also assists in recovery by pulling water into muscle cells; it has been found to significantly boost metabolic rate as well.

Another crucial amino acid, taurine enhances water retention within muscles, giving them a greater anabolic edge. Take 5-10 grams of glutamine and 1-3 grams of taurine pre- and post-workout to continue dropping bodyfat.

Stop the Low-Fat/Fat-Free Approach

Strict low-fat diets are for getting lean. When gaining mass, make sure you include olive oil, avocado and whole eggs in your diet, as well as lower-fat not fat-free yogurt, milk and cheese. These types of dietary fats drive growth and recovery. Fat also spares the use of protein as an energy source, meaning the protein you eat is directed to its most crucial role building mass. Fat also supports the natural production of testosterone and GH, two major players in the mass game. Make sure your daily calorie intake is about 30% of calories from fat, mostly from healthy sources such as egg yolks, fatty fish, nuts and seeds.

Make Protein Powder work for you

Protein is nutrient No. 1 when it comes to building mass. To maximize your protein intake, make at least two of your 5-6 daily meals a protein shake. Powders are more readily absorbed than tougher proteins such as meat and poultry, and you can generally control your portion down to the gram. The two most critical times to have protein shakes are right before (20 grams) and after (40-60 grams) workouts.


As a former US Army Infantry soldier I can tell you the value of functional fitness. Nowadays I fly in helicopters, but back then I hoofed it everywhere including in some harsh conditions. Yea it sure is nice having all that lean muscle and a set of six pack abs, however when the time comes to use it, will you be ready? Try this hard core full body push/pull super-set "Warrior workout". I call it a mind body push, because your mind will try to get you to give up before your body you got to push through. Good luck.

* > indicates move directly to next exercise with no rest*







ABS= THE STACK SUPERSET......high pulley rope cable crunches 10X the weight stack top to bottom.

Finish this workout off with 3 rounds 3 min each of heavy bag work. Hands up high, lots of side to side movement and remember throw your punches in combination.


45 min Prior to your workout, try mixing this pre workout powerhouse!

12 OZ of Speed stack NO
1 teaspoon each of the following
Beta Alanine

During your workout sip 20oz of water with 5 grams of BCAA


Only using light weights and high reps.....

“Heavy weight just bulks you up,” says the shapeless cardio only gym enthusiast. “Lighter weights with higher reps is what really gets you ripped.” Tsk, tsk tsk. This guy/girl has missed the boat on this one. Mr Nonsense and his amoebic physique have good intentions, but this way of thinking is as archaic as eight-track cassettes. Simply put this is bullshit.

High-rep sets definitely have their place increasing muscular endurance and pump, for instance but they should never be the backbone of your program when you’re trying to get lean & muscular. Sticking to lightweight sets (12-20 reps) for an extended period robs you muscles of what they need most a constant challenge. In the absence of new stimuli, such as constantly increasing weight loads, your muscles will simply grow content and either plateau or backtrack in size and shape. Lifting heavier will help you gain more lean tissue, which allows you to be slightly more metabolic at rest. Plus, heavy training (6-8 reps) increases the total caloric expenditure during and after your workout.

My Best Tip

Base you program on heavy, multi joint lifts such as squats, deadlifts and various presses that recruit and build more total muscle and burn more calories. Use moderate (10-12 reps) and lightweight (12-20 reps) sets to complement your heavy training, not the other way around. Train heavy get the body of your dreams.

Everybody wants to be Fit, lean & muscular, but nobody wants to lift no heavy-ass weights.

Are you guilty of going too light? If so, you may not be seeing the results you'd like. Learn more about why lifting heavier weights will change your entire body.

Why Lifting Heavy is the Key to Weight Loss

You know that losing fat involves increasing your metabolism. What you may not know is that muscle plays a huge role in raising metabolism. A pound of muscle burns about 10-20 calories a day while a pound of fat burns 5 calories. That means any growth in your muscle tissue is going to help you burn more calories all day long. In fact, strength training has all kinds of great effects on your body like:

* Increasing resting metabolic rate so you burn more calories, even while at rest.
* Making you lean and slim--muscle takes up less space than fat so, the more you have, the slimmer you are
* Strengthening bones and connective tissue, which can protect your body from injuries in daily life
* Enhancing balance and stability
* Building confidence and self-esteem

However...this only works if you're using enough weight to stimulate that muscle growth. In other words, if you can lift the weights you've chosen (for most exercises) more than 16-20 times, you might not see the kind of fat loss you would if you increased your weight.

So, why don't we lift more weight? For some, lifting weights is scary, especially if you've never done it before. The machines...the dumbbells...the people who seem to know what they're's enough to make anyone skip weights altogether. Aside from that, there are other fears that invade our minds, such as:

* It feels weird. The goal of weight training, if you didn't know, is to lift as much weight as you possibly can (with good form!) for the number of reps you've chosen. In daily life, we typically don't push ourselves to fatigue in anything we do, so this idea may not only feel foreign, it may feel downright miserable. That's one reason it's best for beginners to gradually work towards that.
* Fear of injury. Because our muscles burn when we challenge them with resistance, people often feel they're injuring themselves when they lift. And injury can be a real fear for beginners since injury can occur if you max out before your body is ready for it. Taking it slow while still challenging your body will help protect you from injury.
* Confusion. When you haven't lifted weights before, you may not know what's too heavy and what's too light. It may take some time to get a feel for your body and what it can handle.
* Fear of getting bulky. There's still a tired old myth running around that men should lift heavy and women should lift light to avoid getting big and bulky. Women hear this: Lifting heavy weights will NOT make you huge--you simply don't have the testosterone levels to build big muscles. Lifting heavy weights WILL help you lose fat.
* Fear of pain. The other thing about lifting weights is the psychological factor. The discomfort level associated with training to fatigue is pretty high...if you haven't lifted weights before, you may not be able to overcome that discomfort enough to lift as heavy as you're capable of. Again, this is one reason it's best to err on the side of caution (if you need to), while always working towards more challenge and more weight.

These fears often keep people lifting the same amount of weight for weeks, months or even years. Most of these fears are unfounded, if you take time to ease into a weight training program and work (slowly) towards the muscle fatigue that will make your muscles grow.

Hate to say I told you so, but........ Sergio Martinez destroys williams in two.

In round seven against Kermit Cintron a clear cut knockdown of Kermit got me thinking...sergio is the real deal and the future pound for pound best. Fast forward nearly three years later. Sergio Martinez said his rematch with Paul Williams would be different from their first fight.

Boy, was he ever right.

Four minutes and 10 seconds into their middleweight title fight at Boardwalk Hall Saturday night, Martinez plowed a powerful left hook into the jaw of Williams, dropping the three-time world champion in a heap on the canvas, knocking him out cold just 1:10 into the second round and ending the fight with sudden brutalness.

Martinez, the 35-year-old handsome Argentine with the power-packed punch, retained his WBC middleweight title and stunned the crowd of 5,502 that had barely settled into their seats.

Williams (39-2, 27 KOs) fell so hard and so fast that referee Earl Morton did not even count him out. There was no need because he wasn't getting up. It took a minute or two to get Williams to his feet.

"I was waiting for a mistake, but I was surprised that it came so soon," said Martinez (46-2-2, 25 KOs), who donned a king's crown and leaped onto the ropes, screaming for joy. "I didn't want the judges to rob me this time."

That was in reference to their fight in December 2009, a controversial decision at the same venue, won by Williams. It was a leading candidate for fight of the year. In that bout, both fighters went down in the first round before slugging it out for the last 11 rounds. Martinez felt he had won.

This fight instantly became the leading candidate for knockout of the year.

Williams, when he finally came to, said, in an understatement, "I got caught with a punch. I knew it was going to be a tough fight."

Martinez's promoter, Lou DiBella, was jubilant over his fighter's quick KO.

"That was one of the great knockout punches I've ever seen," said DiBella. "It goes back to (Roberto) Duran and (Thomas) Hearns (a second-round knockout for Hearns in 1984).

Asked at his post-fight press conference what kind of punch it was, Martinez said, "It was a perfect punch. You can call it whatever you want, but that's what it was."

"I got the greatest fighter in the world," he shouted, saying that Martinez came down in weight (158-pound catch weight, two pounds under the middleweight limit) and took less to make the fight, pocketing $1,050,000.

DiBella said there was no rematch clause, but "If Paul wants a rematch, why not?"

Martinez connected on 23 of 76 punches (30%), while Williams connected on 33 of 105 (31%). Of the fighters' 56 combined connects, 52 were power shots.

Both fighters came out slugging in the first round, but Martinez twice got Williams against the ropes and connected solidly on combinations.

Williams won the first round on two of the three judges' scorecards

Then in the second round, the Argentine came out slugging and caught Williams with two flush lefts that shook the fighter a bit, before connecting on Williams' jaw that dropped the taller, rangier fighter.

"I've never seen a middleweight (fall) so fast," said DiBella.

Looking ahead, Martinez said, "I've got two or three more fights left in me before I retire, and I'd like one of them to be against (Manny) Pacquiao."

Later, however, Martinez said Pacquiao was too small for him, but said his greatest challenge would be undefeated Floyd Mayweather, who has not fought since May and faces several felony domestic battery charges.

Martinez added that he will never fight below 155 pounds.

Rich Fit / Fit tip... Three rules to remember

Never Skip Breakfast.

It's the most important meal of the day for building and maintaining muscle. The longer you go without eating after you wake up, the longer your body remains in fasting mode, making it more likely that your muscle will be broken down and used for fuel. Eating as soon as possible after rising in the morning ensures that won't happen.

Drink Chocolate Milk after a workout. Eat Protein and Carbohydrates After a Workout.

After exercise, your muscles are primed to take in glucose and amino acids. Researchers at the University of Texas Medical Branch found that you can speed muscle growth by consuming 6 grams of essential amino acids (the building blocks of protein), or about the amount in 12 ounces of milk. Add carbohydrates to the equation, by drinking chocolate milk.

Take a daily dose of Creatine.

Exercise scientists at the University of Hawaii found that older men who took creatine increased muscle, strength, and power after just 7 days of supplementation. Creatine is the single most effective supplement in existence, and it has no harmful side effects. One 5-gram serving per day will do the trick. We like Pro-AB Creatine ($20 for 1,000 grams;

Pacquiao Vs. Margarito Fight for Jr Middleweight title

What was announced in late July reaches its culmination Saturday night when Manny Pacquiao and Antonio Margarito meet for the vacant WBC Super Welterweight World Title in Cowboys Stadium in Texas.

If he wins, Pacquiao -- an overwhelming favorite -- would claim his unprecedented eight title in eight weight classes.

While Pacquiao is widely considered as one of history's best pound-for-pound fighters, Margarito is thought of as more of a "bad boy," especially after his handwraps controversy surrounding his fight with Shane Mosley (plaster-like inserts were used by his train Javier Capetillo. Margarito was eventually stripped of his boxing license for a year, even though he claimed he didn't know about the gloves. And his recent mocking of Pacquaio's trainer Freddie Roach, who has Parkinson's, certainly did help things (he has apologized for that).

Adding to the intrigue is the claim from Roach that his fighter isn't ready, telling 60 Minutes that Pacquiao hasn't been "preparing the way [he] should for this fight."

The two fighters have their weigh-in set for Friday at 6 p.m. ET.

Pacquiao will step into the ring Saturday night with a 51-3 record, with 38 knockouts, while Margarito is 38-6 with 27 wins by KO.

Our mission here at ABFITT

The mission of AbFitt is to provide information & environment where athletes and individuals can learn to train and recover to achieve their best body ever, not just their potential. I will assist you in maximize your health and guide you to reach beyond your ability in developing a life-long love for fitness and wellness. My mission is to provide each individual/athlete with all of the necessary physical and mental tools and know how they require to perform at peak levels, build & maintain a lean muscular body, for life. To do this, I employ a comprehensive, unique and scientifically proven approach to developing success called H.I.G.T high intensity group training and the five principles that support it. Learning to train in this fashion starts with thorough education, consisting of various insight into nutrition, functional movement & training routine's, strength, power and performance all found here on the pages of Abfitt, because I know there is far more to developing and insuring continued whole body fitness & health success than treadmills & crunches. Live Fit! Be Fit!


Middleweight champion Sergio “Maravilla” Martinez (45-2-2, 24 KOs)

Middleweight champion Sergio “Maravilla” Martinez (45-2-2, 24 KOs) of Argentina continues his preparations at the World Crown Sports Training Center in Oxnard, CA for the highly anticipated rematch with former two-time welterweight champion Paul “The Punisher” Williams (39-1, 27 KOs) which takes place on Saturday, November 20th at the Boardwalk Hall in Atlantic City, NJ. These two fighters first met in December of last year, in a “Fight of the Year” candidate, in which Williams won via majority decision after twelve exciting back-and-forth rounds.

Why Is Squatting The King Of Exercises?

Move over leg press; move over leg extensions, want massive thighs & ripped abs? You got to squat!

Why Is Squatting The King Of Exercises?

Most leg exercises target one or two particular muscles in the upper leg. Leg extensions for example, isolate the quads, specifically the vastus medialis - the innermost head of the quad muscle. Leg curls isolate the hamstrings. Leg presses are great, but full range of motion and tempo are often sacrificed in favor of a 10-plates-a-side mentality.

I see most people lower the leg press a couple of inches before ramming it back, placing extreme stress on the knees and never getting the most out of the exercise. Squats tax all the muscles in the legs - quads, hams, glutes, even calves. They also strengthen the hips and lower back, which help prevent injury.

Will It Help Me Get develop abs?

For those trying to get shredded, there are 3 keys to remember - cardio, diet, and maintaining fat-burning muscle. Think about it. The legs hold almost half the body's musculature. The more muscle you have, the more calories you burn when you're resting. It's true that other leg exercises will build muscle in the legs, but the squat holds the trump card because it works the entire body. Squatting has long been associated as a total body exercise. Squats I have found in my 24 years of training are hands down the best exercise to develop abdominal's. Look my friends I don't care how many fancy ab exercises your doing, none of them force the abdominal wall to contract like a heavy set of squats. Think outside the box and stay away from those ab info-mercials!!!! When you squat, your entire upper body is working to stabilize the weight. The muscles of the chest, shoulders, arms, back and abs all work in the movement. While squatting won't give you huge arms, it is a great exercise that develops strength, stability and endurance while working the cardiovascular system as well. Therefore, it speeds up the body's metabolism.

Fit tip- Superset squats with pull ups for a heart rate kick in the ass!

Nutrition is 80%...HERE ARE THE BASICS.

10 Nutrition Rules from AbFitt......Never Ignore The Importance proper eating Plays In Achieving A lean muscular Physique

Remember getting the results & the body you want is all about simplifying things.

With the dedication and effort required to stay muscular and lean, the last thing you need is for the details to be overly confusing (carb cycling, keto diet, high/low carb days). Take your nutrition for example. We could go on and on about fat-soluble vs. water-soluble vitamins, the different types of saccharides and all the intricacies of gluconeogenesis, but what would be the point? It would just complicate the matter and get you no closer to the body you want. So let’s break it down to the nuts and bolts the basics, to just the vital information you really need to build more muscle and become leaner than ever before.

The key is a series of rules, a list I call the 10 Nutrition Rules for Beginners. Follow all 10 and not only will you not be bogged down with scientific jargon but you’ll also be well on your way to a bigger upper body, better abs and a massive set of legs. How’s that for simple?

#1 Have A Meal Every 3 Hours
Getting leaner, building muscle, getting faster & stronger boils down to nutrient delivery, and nothing beats eating every 2-3 hours, which works out to 6-8 meals a day. Frequent feedings ensure a constant influx of protein, carbohydrates and essential fatty acids required to maintain an anabolic state. Following the three-hour rule, you should eat at least the same amount and up to twice as many carbohydrates as protein at most meals, along with a smaller amount of healthy fats at most meals (more on specific macronutrient intake in later rules). Because you’re eating every three hours, don’t overstuff yourself; keeping each meal relatively small enhances nutrient absorption while simultaneously allowing you to sidestep gains in bodyfat.

“Eating smaller, more frequent meals creates an environment inside the body in which blood sugar levels don’t elevate and drop as drastically as when you eat fewer larger meals. Elevated blood sugar levels cause the body to increase insulin production in an attempt to store that sugar for later.

When insulin is present, fat-burning is blunted. Lowered insulin levels and steady blood amino acid levels (a product of eating relatively small, frequent meals throughout the day) help fight against this situation.”
#2 Load Up On Protein
A meal should never go by without a sufficient amount of protein being consumed. To maximize muscle-building, you’ll need to consume at least 1 gram of protein per pound of bodyweight per day. (This means 200 grams of protein daily for a 200-pound person.) In order to provide your muscles with a continuous influx of amino acids–the building blocks of protein–throughout the day, you’ll divide your daily protein by the number of meals you consume. For example, if you eat six meals per day, 200 grams of protein divided by six meals would mean at least 30-40 grams of protein per meal.

Your main protein sources should be lean animal sources, such as chicken, beef, turkey, fish, eggs and dairy (more on red meat and fish in later rules), and, as with your training regimen, variety is crucial.

Sticking to the same one or two protein sources each day may not be as effective as mixing it up and including the widest array of protein sources available. “There’s a phenomenon in the body called the all or nothing principle, in which all amino acids must be available for proper utilization of digested protein. Many proteins can be made by the body; those that cannot are called essential amino acids and must be derived from nutritional sources. You’ll need to mix various sources of protein to ensure that all essential amino acids are consumed.”
#3 Hydrate Yourself
The importance of drinking plenty of liquids goes beyond the obvious benefits of staying hydrated; at a much deeper level, it’s all about pushing more water into muscle cells. The more water that’s inside muscles, the better they’ll function and the greater their strength and size capacity. “The consensus in the bodybuilding community is that high water storage within muscles helps act as an anabolic factor. This allows the muscles to maintain a positive nitrogen balance, which directly impacts muscle growth.”

And if you’re supplementing creatine, glutamine and BCAAs, your muscles will have a greater capacity to store water, because when muscle cells are stocked with these nutrients, more water is actually drawn into the muscles. Consume at least 1 gallon of water every day, and drink around 8 ounces of water every 15-20 minutes during training.

#4 Carb Up The Right Way
When it comes to carbs, too few can shortchange your gains in mass and too many can transform you into a bulked-up softie. A good rule of thumb is to consume 2-3 grams of carbohydrates per pound of body-weight per day when trying to add mass. And as with protein, you’ll want to divide this between however many meals you eat daily, with the exception of two times during the day: breakfast and your postworkout meal.

“These are two times when the body is somewhat inefficient at manufacturing bodyfat from carbohydrates, so feel free to bump up your carb intake at these times of day".

“Breakfast and the postworkout meal are also vital in aiding muscle growth because the higher carb content boosts one of the anabolic hormones responsible for driving nutrients into muscles, thereby producing a favorable hormonal environment that kick-starts recovery.” At most meals (pre- and postworkout notwithstanding, as you’ll learn in rule No. 7), you should consume slow-digesting carbs such as wholegrain breads and pastas, oatmeal, sweet potatoes, fruits and vegetables, rather than fast-digesting sources such as white breads and sweets. The former help build muscle and provide sustained energy.
#5 Eat Red Meat
Steaks and beef patties often scare people off because of the high fat content found in many cuts. But when you’re looking to build muscle, shunning red meat is the last thing you want to do: It’s high in B vitamins, including [B.sub.12], which supports muscular endurance and growth, and yields, gram for gram, more iron, creatine and zinc than any other source of protein. These nutrients play important roles in muscle recovery and growth, so if you’re sticking with chicken, turkey and protein powder, you’ll likely fall short of your hypertrophy goals. Red meat is a great slow-digesting source of protein that can aid in nitrogen retention and sustained elevation of amino acids in the blood. Red meat can be used for all seasons, not just mass phases.”

When choosing an appropriate type of red meat, select primarily leaner cuts such as ground round and sirloin, looking for meat that’s at least 93% lean.

#6 Eat Fish
people seem to live on fowl and low-fat beef, but salmon, trout, bluefish and tuna offer advantages other sources of protein can’t–namely, they’re sources of omega-3 fatty acids, which can indirectly make you leaner and bigger. Omega-3s help the body make glycogen, the storage form of carbohydrates that gets socked away in muscle tissue. Glycogen is the main source of energy for training and, generally speaking, adequate levels are a marker for muscle growth and repair. Omega-3s also fight muscle inflammation in the body and spare the loss of glutamine, a vital amino acid that plays a backup role in the muscle recovery process by boosting the immune system. You don’t have to go overboard, but including fish in your diet a few days a week will go a long way toward promoting lean muscle gains. All in all, don’t be afraid of fat–20%-30% of your daily calories should consist of healthy dietary fat.

“Fish is an excellent source of protein, with an amino acid profile very beneficial to enhancing muscle growth. “Omega-3s can increase the insulin sensitivity of the tissues, creating an environment in which less insulin is necessary to shuttle nutrients around the body, which benefits you getting leaner.”

#7 Protect Muscle Mass With Pre- And Post-Workout Meals
The catch-22 with training is that stress hormones, namely cortisol, can run amok and blunt muscle-building to the point that getting back on track is not as simple as following the basic rules. The solution? Eating and supplementing with the right foods in the pre- and post-training meals. This is where whey protein is essential–it gets into the blood faster than any other source of protein, providing amino acids that muscles harness for growth and interfere with cortisol uptake. A slower-absorbing protein such as casein takes longer to combat cortisol levels.

Throw in some fast-acting carbs–those that digest quickly such as Gatorade, fat-free Pop-Tarts, cream of rice cereal mixed with jam or a toasted bagel–and you benefit further. These carbs, when combined with whey protein, are extremely effective at almost immediately halting muscle breakdown. I have done what I call “sandwiching” your workout with protein and carbs causes greater protein synthesis and inhibits muscle protein breakdown.

Consume at least 20 grams of whey protein before and 40 grams after training, a slow-digesting carbohydrate (refer to rule No. 4 for the best sources) 30 minutes before training and a fast-digesting carb Immediately afterward, along with your whey. As for dietary fat, pre- and postworkout are the two times of day when you want to forgo eating foods high in fat. They’ll slow the absorption of protein and carbs, which will delay the muscle recovery process.
#8 Schedule A “GET BIG” Day
While eating a sound diet by implementing the steps above is the foundation for growth, taking one out of every 7-10 days and eating far above and beyond your typical dally food intake–increasing protein, carbohydrate and overall calorie intake–can trigger new muscle growth by driving up your body’s levels of growth hormones. Some people call this a “cheat day.When you occasionally overeat, the body responds by increasing the release of naturally occurring growth agents, such as growth hormone, insulin like growth factor-1, thyroid hormone and possibly testosterone. Since even a small boost in one or all of these can impact recovery and muscle growth, it makes sense to harness them, and temporarily eating “really big” can do just that.

“Eating relatively clean all the time can lead to boredom and compromised adherence to. Periodic spikes in calorie consumption are a great way to achieve a net caloric surplus that can speed muscular growth and strength. To avoid large gains in bodyfat, make sure ‘once every 7-10 days’ doesn’t turn into cheating on most days.”

#9 Supplement The Big Four
As you become more advanced in your training and nutrition knowledge, try a variety of supplements to help improve strength, size, energy, fat loss and overall health. But for now, just stick to the basics: creatine, beta -alanine, glutamine and branched-chain amino acids (BCAAs), four of the most effective and affordable supplements on the market. Creatine & beta alanine has been shown in numerous studies to boost muscle power, strength and size; glutamine is a key amino acid in preventing muscle breakdown and boosting the immune system; and BCAAs also thwart muscle wasting and delay the onset of fatigue during training.

Take these dosages both before and after working out: 3-5 grams of creatine, 5 grams of beta alanine, 5-10 grams of glutamine and 5-10 grams of BCAAs. Adding these supps to a diet full of protein and complex carbs will ensure that you reap all the benefits from your training.

#10 Don’t Fear Late Night Feeding
In the 7-9 hours you sleep every night, your body is more or less in a fasting state, taking aminos from your muscles to fuel your brain in the absence of food–not an ideal situation if your goal is to pack on muscle. However, you can offset this by eating right before you turn in for the night. The key is eating a slow-digesting protein source along with a moderate amount of fat so amino acids feed your muscles gradually throughout the night. At bedtime, consume approximately 30 grams of casein protein or 1 cup of low-fat cottage cheese along with 1-2 tablespoons of peanut butter, an ounce of walnuts or mixed nuts, or 2-3 tablespoons of flaxseed oil. Casein is a slow-digesting protein (as is cottage cheese) that comes in powder form, and the healthy fats found in peanut butter, nuts and flaxseed (almost exclusively unsaturated, by the way) will help slow the absorption of protein even further.

I also recommend consuming protein, and even carbs, in the middle of the night if you happen to get up to use the bathroom. “That’s the perfect time to have a shake. If gaining bodyfat is no issue, have 50 grams of protein mixed with 50 grams of liquid carbs such as a meal replacement shake that contains both protein and carbs, or mix the protein in fruit juice. If you’re struggling to control bodyfat, though, skip the carbs. This round-the-clock nutrient delivery will keep the body in an anabolic state.

Stick with & master these very basic guidelines and watch as your results change drastically.

Hope this helps



Starting Position
Stand upright with your feet wider than your shoulders and your knees slightly bent. Sit down into your hips and engage your abdominals. Hold dumbbells in each hand just above shoulder level. Your elbows should be bent close to your body, and the dumbbells held with palms facing each other


1. From the starting position, turn your upper body to your left, pivot your right knee slightly forward and your left hip back, and punch your right arm straight from the shoulder. Rotate your arm as you punch so that your palm winds up facing downward, and punch straight out from your chest. When you have reached a fully extended position, reverse the movement and bring your right arm back to the starting position, and then, without pausing, turn your upper body to your right, pivot your left knee slightly forward, turn your right hip back, and punch your left arm straight from the shoulder. Alternate punches, going only as fast as you can while being able to completely control the movement.
2. Complete 10 of the alternating side-to-side shoulder punches, then return to the starting position. Next, repeat the alternating turn and punch motion described above, but this time punch the dumbbells up diagonally at about a 45-degree angle. You should pivot through your hips, feet, and knees as you punch up and across.
3. After you have finished 10 of the alternating cross-up punches, return to the starting position. Next, perform the same crossing motion angling at an approximately 45-degree angle diagonally downward, again pivoting as you punch.
4. After you have completed 10 of the cross-down punches, return to the starting position. Next, perform 10 hook punches. For these, first lower down to a modified squat position, with your knees and hips bent, your weight in your heels, and your elbows bent at a 90-degree angle. Punch your right arm up and across your body in a hooking motion, keeping the arm bent at the elbow and jabbing upward (see Photo 9). As you punch upward, push up out of the squat and stand, pivoting your body to the left). When you are fully standing, reverse the motion and squat, reversing the hook back to the modified squat position. Immediately begin a hook with your left arm, turning your body to the right as you push out of the squat position. Do 10 of the alternating hooks to complete the set.

Have A Meal Every 3 Hours

Building a lean, muscular & fit body boils down to nutrient delivery, and nothing beats eating every 2-3 hours, which works out to 6-8 meals a day. Frequent feedings ensure a constant influx of protein, carbohydrates and essential fatty acids required to maintain an anabolic state. Following the three-hour rule, you should eat at least the same amount and up to twice as many carbohydrates as protein at most meals, along with a smaller amount of healthy fats at most meals (more on specific macronutrient intake in later rules). Because you’re eating every three hours, don’t overstuff yourself; keeping each meal relatively small enhances nutrient absorption while simultaneously allowing you to sidestep gains in bodyfat.

Eating smaller, more frequent meals creates an environment inside the body in which blood sugar levels don’t elevate and drop as drastically as when you eat fewer larger meals. Elevated blood sugar levels cause the body to increase insulin production in an attempt to store that sugar for later.

When insulin is present, fat-burning is blunted. Lowered insulin levels and steady blood amino acid levels (a product of eating relatively small, frequent meals throughout the day) help fight against this situation. Live fit be fit!


Andrew writes.....

"I have recently noticed that I am getting out of shape due to my lack of time at the gym and cardio. I want to be able to return my body to its lean athletic state but I am always having the issue of TIME. I am an intern for a hedge fund, undergrad student and wait tables on the weekend so my time is stretched very thinly. I have a hard time going to the gym because I feel that if I don’t dedicate my 2 hours to the gym then I am not getting results, therefore I don’t go. This mentality of mine is garbage and I think I just need to be educated on how to have a quick cardio intensive workout that will build muscle mass but create a lean body".

I currently TRY to do-
Mon- Chest 5 exercises at 3 sets of 12 and Trics 3 exercises at 3 sets of 12
Tues- Back 6 exercises at 3 sets of 12 and Bis 3 exercises at 3 sets of 12
Wed – Legs 8 exercises at 3 sets of 15 and Abs (burnouts)
Thurs – Shoulders 4 exercises at 3 sets of 12
Friday – Bis and Tris 6 exercises total at 3 sets of 12

I run cardio for 30 mins after each workout. My cardio consists of a job that goes up .5 mph every 2 mins until max of 6 mph and then reduced .5mph every 2 mins until time up. I don’t know if this is effective…. I heard that sprints or a latter run will increase the shredding process… any ideas?

Is this beneficial or does it need to be tweaked?

I think a blog post on effective cardio based workouts and a how to would be beneficial, especially for people like me who are always pressed for time and can only spend an hour and fifteen mins to and hour and a half at the gym.

I look forward to your response!

ANSWER: Great question one I get asked often, truth is two hours is counter productive to reaching your fitness goals. If you add another 30 minutes of cardio you simply are sending cortisol levels through the roof and your body begins to burn muscle for energy! Ouch, that is the last thing you need to build a lean ripped body. Andrew you can build a fitness model's body with as little as 45 minutes 5 times a week. If you can't get your workout done in 45 minutes you need to check your intensity levels.

As for cardio I don't feel it is the key to building a lean, hard, musclular body. I do very little, what I do is eat clean foods at the correct times and I train with weights using a variety of workouts and training principles all right here on my site. (Search H.I.G.T) Cardio is overrated when it comes to getting in shape. Build muscle Andrew, this in turn keeps your metabolism in check. The more lean muscle you have the more calories you burn at rest. The more cardio you do the more muscle you burn the less efficient your metabolism, understand? cardio has its place but my suggestion maybe 20 min at the end of three workouts max a week. So my suggestion ease up on all that cardio.

As for your workout,its kinda cookie cutter. If you train chest then triceps, you can never train your tri's heavy because they are tired from the chest workout, if your training heavy. Simply put heavy weights build beautiful bodies- try a push pull workout EX DAY 1. Chest push abs
2. Back pull
3. legs hams & quads push & pull
4. shoulders push abs
5. Arms push & pull

Train using heavy weights relevant to your strength levels, go heavy and fast. 30 second rest between sets, try 3 sets pick 5-8 exercises per body part experiment with rep ranges each week. 4-6, 12, 10, 8 & 4-12. be creative and remember to have fun. Remember 45 min in/out. Eat good foods, get protien every 2 1/2 to 3 hrs, try a few supplements like creatine & beta alanine.

Lastly don't blame your schedule on your current state of fitness, this my friend falls on deaf ears. I spent most of my adult working life traveling & working unusual hours and schedules. I have a home a wife and the same responsibilities as do most. However no matter what my fitness is like a bill, you simply just pay it. look my wife is a graduate student in a Phd. program (last year) she also has private clients and travels. She works 12 hr days, she still finds time for her health & fitness. She has chosen to just pay the bill, to make it a priority.



Perfect Meals: Build Mass & Torch Bodyfat With This Full Day’s Worth Of Perfect Food Choices

The following six meals have one thing in common: They’re perfect. They’re flawless. They’re clean as can be, and they’re ideal because they help you build muscle (provided you’re hitting the gym devotedly), burn fat and promote overall stellar health. And, conveniently, they account for a full day’s worth of great eating.

Not sure what to eat for breakfast? Lunch? Dinner? All of the above? Now you are. And while you may have to tweak portion sizes to fit your bodytype, the following meals are about as universally bodybuilder-friendly as they come. Enjoy.

The Perfect Breakfast

* 4-6 egg whites with 2 whole eggs
* 1 serving Cream of Wheat cereal
* 1 banana

525 calories, 38 g protein, 59 g carbs, 15 g fat


Eggs, a universal bodybuilding staple, offer easy-to-digest protein to kick-start muscle growth. Cream of Wheat provides energy-rich complex carbohydrates, and bananas contain both fructose and potassium, which support glycogen formation in the liver and muscles to minimize muscle breakdown in the body.

Hardgainer Tip:

Substitute 16 ounces of low-fat milk for water in prepping the Cream of Wheat. This adds another 16 grams of protein, 24 grams of carbohydrate and 4 grams of fat.

Shredding Tip:

Go with all egg whites to keep fat and calories as low as possible and substitute a cup of strawberries for the banana to shed another 50 calories.

The Perfect Lunch

* 6-9 oz. extra-lean ground beef
* 2 cups pasta
* 3/4 cup broccoll

700 calories, 60 g protein, 83 g carbs, 13 g fat


For muscle-building, there’s nothing like beef it contains creatine, all the necessary aminos and a full spectrum of B vitamins, and it’s dense in iron to assist in energy production. Pasta provides carbs, which are essential for energy, and broccoli yields compounds that help with fat control.

Hardgainer Tip:

Choose lean, not extra-lean, beef (around 10%-15% fat as opposed to under 10%). The extra fat and calories spare the burning of glycogen and protein for greater growth.

Shredding Tip:

Temper your lunchtime carb intake: Eat just 1 cup of pasta but double up on the broccoli low in calories, high in fiber to control calories and your feelings of hunger.

The Perfect PreWorkout Snack

(One hour before training)

* 1 cup fat-free cottage cheese
* 4 slices rye toast with 2 Tbsp. grape jam

532 calories, 35 g protein, 89 g carbs, 4 g fat


The protein from cottage cheese hits the blood by workout time, sparing muscle breakdown. Grape jam offers sugar, which kicks up insulin to minimize breakdown as well. Rye bread is a slow-burning carb, preventing blood-sugar drops that can come from eating sugar alone.

Hardgainor Tip:

Include extra jam to guard against the depletion of glycogen.

Shredding Tip:

Stick to two slices of toast to control carbs but don’t forgo the jam you’ll need the quick burst of energy to offset muscle breakdown.

The Perfect Post-Training Snack

* Whey-protein shake (two scoops mixed with water)
* 1 cup rlce with 4 Tbsp. raisins

549 calories, 45 g protein, 91 g carbs, 2 g fat


Recovery and growth. Fast-digesting protein and carbs jump-start the rebuilding process. Whey is a great source of amino acids, and the rice and raisin mixture offers concentrated carbs that kick up insulin for muscle repair.

Hardgainer Tip:

Bump the rice serving to 1 1/2 cups for more simple carbs.

Shredding Tip:

Eat 1/2 cup of rice and 1-2 tablespoons raisins.

The Perfect Anytime Snack

(Turkey sandwich)

* 2 slices whole-grain bread
* 2-3 slices fat-free cheese
* 3-4 slices deli turkey breast
* Mustard and fat-free mayo

316 calories, 36 g protein, 34 g carbs, 4 g fat


Convenience, as well as that much-needed sixth meal of the day. The balanced combination of protein, carbs and fat in this sandwich are ideal for mass-building.

Hardgainer Tip:

Add a glass of low-fat milk and a piece of fruit if you have a speedier-than-average metabolism.

Shredding Tip:

Use carb-reduced bread to keep carbohydrates and calories under control.

The Perfect Dinner

* 1 chicken breast (7-9 oz.)
* 1 yam
* 1 cup peas, corn and carrots

603 calories, 69 g protein, 61 g carbs, 7 g fat


The combination of carbohydrates and lean protein in this meal increases the levels of insulin in the blood, fostering a hormonal environment that’s ideal for muscle growth. Yams digest slowly, helping to sustain that environment, and lower-fat protein, like this chicken breast, helps keep bodyfat in check.

Hardgainer Tip:

Add a tall glass of low-fat milk and saute the chicken in extra-virgin olive oil for additional protein and essential fats that help growth.

Shredding Tip:

Eat half the yam and ditch the vegetable medley, which is higher in calories, for a lower-calorie vegetable like green beans.

Author: Chris Aceto

Rich Fit/Fit tip... How do I lose weight & get shredded?

Eat often!

The mistake a lot of people make is to eat too few calories when both trying to lose weight and build muscle. This is a huge mistake, and the individuals who have learned this knows how sluggish his/her metabolism becomes. By eating often, you keep your calories in check and, at the same time, stimulate the metabolism. Cutting calories may seem the most obvious way to get shredded, but it often isn't the intelligent route. If you eat small meals from five to eight times per day with a protein source in each, you can get up to one-third leaner because your metabolism cannot sense that you are dieting. Once the body's furnace (your metabolism) senses that it might starve, it begins to slow down to conserve energy. Unlike an automobile, you want your body to burn inefficiently rather than efficiently. You want your metabolism to act like a Ferrari, not a Honda. Eating often is also a way to satisfy your psychological hunger and keep your body happily full of energy.

Live Fit, Be Fit, AbFitt!!


Will Creatine Cause Muscle Cramps Or Injury?

This is perhaps the most prominent creatine myth among athletes. It is a post hoc fallacy and something that gets repeated so much that those with no prior knowledge of creatine will usually and regrettably accept it to be fact.

If an athlete who happens to be using creatine gets a muscle cramp they will point the finger at their creatine use, when in reality the cramp is most likely due to lack of hydration, improper electrolyte balance, or variety of other factors that can result in cramping.

In a recent and very large (nearly 1500 participants) study, creatine supplementation did not result in increased incidence of cramping amongst athletes. In fact, the groups using creatine actually suffered from less cramps than the non-creatine group. (Dalbo, Roberts, and Kersick)

In a similar vein, many athletes mistakenly believe that creatine will heighten their risk of injury. However, research has demonstrated that creatine does not increase the likelihood of injury.

Quite to the contrary actually; a study conducted using 72 NCAA division 1 football players as subjects found that the athletes supplementing with creatine experienced less muscle cramps, muscle tightness, muscle strains, dehydration and total injuries. (Mayhew, Mayhew, and Ware)

Perhaps even more interesting is a 2001 study that showed creatine supplementation to speed up the progress of subjects placed on a rehabilitation program following immobilization (having a limb placed in a cast for an extended period). (Hespel, et al)


Be Punctual

Whether you’re trying to get shredded or pack on the mass, always eat immediately after training. Is it pointless if you wait longer than three minutes after your final rep to chug your protein shake? No, but you shouldn’t wait more than an hour after training that’s just too long. When you hit the iron, your hormones and enzyme processes go haywire and demand energy in the form of carbs and protein to get the body back to a state of balance. If you eat fairly soon after exercise, you match up supply with the body’s demands. If you wait, demand wanes. Calories taken in after the one-hour window are still used for recovery and growth but not nearly to the same extent.

Today’s To Do List

Today’s To Do List

Implement the following suggestions immediately for better muscle gains and better long-term health.

1. Drink a gallon of water throughout the day.
2. Increase fiber consumption.
3. Increase vegetable and fruit consumption to eight or more servings daily.
4. Make a doctor’s appointment for a full physical with blood work.
5. Supplement's for recovery. (See “Supplement Regimen” below for specific guidelines.)
6. Plan workout and recovery strategies.
7. Get a good night’s sleep (at least eight hours).

Balance...mind , body soul & your supplement regimen.

Make no mistake about it a lean muscular body can be achieved with food alone, but you can make your journey easier with the help of supplements. Here are some of the proven basics to help lay the foundation for extreme growth. I have tried them all and yes they are very much part of my daily regimen.

Protein Shakes

These provide one of the easiest ways to assist your muscle-building program. It can be challenging (and expensive) for anyone to get in all the protein they need from whole-food protein sources. To supplement your whole-food intake, drink up to three protein shakes a day pre- and postworkout and before bed are great times to rely on a protein-powder concoction. Before bed I like a slower digesting protien like casien.

Down a protein shake 25 g of whey protein and 50 g of simple carbs before you work out and then another after. Before bed, use a product that has about 25 g of casein protein.


This supplement boasts numerous benefits for health, recovery and muscle building. When taken before workouts, it helps drive nutrients and fluids into your muscles, helping you to lift more weight or get extra reps. Ultimately, this effect helps build more strength and muscle mass. Safe you ask? I believe all the studies done on this one have come through with passing grades!

Take 3-5 g of creatine before and after your workouts, for up to 10 g per day.


The most prevalent amino acid in the body, glutamine promotes a healthy immune system response for better recovery from training. It also enhances digestion and protects muscle mass from breaking down, which is likely to occur when your body perceives a glutamine shortage.

Take 5-10 g of glutamine first thing in the moming, before and after training, and before bed.

AHH how I love this in a big dose before the gym Arginine helps promote a pump the full muscular sensation you get when your target muscles are engorged with blood and fluids by “opening up” your circulatory system. The influx of fluids delivers nutrients to muscles and helps encourage growth.

Take 3-5 g of arginine about 30 minutes before you work out and two more doses at other times of the day.

The branched-chain amino acids are leucine, isoleucine and valine. These key aminos not only specifically support muscle growth, but they also help maintain muscle mass during a dieting phase.

Take doses of 5-10 g of BCAAs on an empty stomach in the morning, as well as before and after workouts. I recently started mixing in additional 5 grams in my water to sip during my training, I have found I do not fatigue as quickly.

Multivitamin/Multimineral pack

Look folks the simple truth is recent studies have shown no positive results with the use of a multi in both healthy or unhealthy individuals, I have chosen to bag this one altogether so you can think of these as insurance policies if you must take one the demands of a fitness lifestyle can cause shortages in specific vitamins or minerals. A good multi will contain vitamins C, D and E, as well as a range of vitamin Bs and minerals. Remember this is what the manufactures claim but again no science proves this....sorry.

Take a multivitamin/multimineral pack or pill once or twice a day with food. Look for brands that provide 100% of the daily value of C, D, E, most Bs, zinc, copper and chromium.

Final thoughts: Do your research and spend your money wisely.

L-Taurine The Second Most Abundant Amino Acid In Muscle!


Taurine is an amino acid like glutamine that is earning more and more respect from bodybuilders and protein scientists.

While taurine generally is the second most abundant amino acid in muscle, in several metabolic conditions, some muscle biologists like Eric Serrano, M.D., have determined that it, not glutamine, is the most voluminous amino represented in striated type 2 muscle fiber! Taurine has several critical functions and can act similarly to creatine in that it expands your cells by helping the muscle cell itself hold more water, increasing cell volume. For a lifter or bodybuilder, this is significant because expanded muscle cells can boost hydration resulting in a higher rate of protein synthesis and bodybuilders will appreciate the increased appearance of muscle fullness.

Additionally, another 'theory' is that taurine preferentially enhances interstitial contractile leverage and this may aid the lifter in handling heavier weights.

Nowadays, you will often find taurine added to creatine or amino acid preparations in bodybuilding supplements for a heightened effect. The best time to consume these combinations might be 30 minutes before training and again immediately after.

Food Dyes used in our supplements Linked to Allergies, ADHD and Cancer: Group Calls on US to Outlaw Their Use

Food dyes may make our supplements look tastier, but a prominent watchdog group says they pose major health risks and is calling for the government to ban them.

The Center for Science in the Public Interest (CSPI) says the dyes - used in a commercially prepared foods & health supplements ranging from pre workout drinks, protien drinks, breakfast cereals and salad dressing - present a "rainbow of risks" and can cause allergic reactions, hyperactivity, and even cancer.

"These synthetic chemicals do absolutely nothing to improve the nutritional quality or safety of our foods and supplements, but trigger behavior problems in children and, possibly, cancer in anybody," Michael F. Jacobson, executive director of the nonprofit group, said in a written statement. "The Food and Drug Administration should ban dyes, which would force the unregulated supplement industry to color supplements with real food ingredients, not toxic petrochemicals."

Jacobson is co-author of a new report entitled "Dyes: A Rainbow of Risks."

The group says the three most widely used dyes - Red 40, Yellow 5, and Yellow 6 - are contaminated with cancer-causing substances. Another dye, Red 3, has been identified as a carcinogen by the FDA but is still in commercial use. Blue #1 is used widely by supplement company's Scivation, Met Rx & Optimum nutrition, also runs the risk of cancer in recent studies here in the USA.

Other dyes have been linked to allergic reactions, the group says, and studies show that dyes can cause hyperacitivity in children.

Despite those concerns, manufacturers put about 15 million pounds of eight synthetic dyes into our foods each year, according to the group. Per capita consumption of dyes has risen five-fold since 1955, thanks in part to the proliferation of brightly colored cereals, fruit drinks, and candies pitched to children. With tremendous competition within the supplement industry they have resorted to these dye's in order to make a product more attractive.

The continued use of food dyes presents "unnecessary risks to humans," James Huff, associate director for chemical carcinogenesis at the National Institute of Environmental Health Sciences' National Toxicology Program, said in a statement. "It's disappointing that the FDA has not addressed the toxic threat posed by food dyes used by supplement company's ."

Other governments have already taken action against food dyes, according to the group. The British government asked supplement companies to phase out most dyes by last December 31, and the European Union will require a warning notice on most dyed foods starting on July 20. Read your labels folks. AbFitt blogspot.