Home → Aggressive Strength Magazine → Issue 172 9-30-09 

Aggressive Strength Magazine

1. Why you must optimize the commander of all hormones Leptin for hormone optimization 

By Mike Mahler 

Optimizing hormone levels is critical to good health, as you’re only as healthy as your hormone levels.  Hormones influence our moods, thought patterns, (negative and positive) behaviors, appearance, and our ability to handle stress. To best optimize hormone levels is to focus on the big picture, namely the big three: leptin, insulin, and adrenaline and, of these three, leptin is the most important, since insufficient leptin further compromises testosterone and growth hormone.

What exactly is leptin?  A hormone produced by fat cells, leptin was discovered in 1994.  Leptin's primary job is restoring fat reserves when energy (food) is consumed. This is a biological survival mechanism to increase survival chances in case of famine. (These days, however, the closest most people we know approach famine is their two-hour downtime between meals!)  After restoring fat reserves, leptin determines how much energy the body needs and where it's best spent.  Leptin, in fact, leads the entire hormonal cascade.

When leptin levels drop, the brain receives a signal (from another hormone, grehlin) that it's time to eat.  Ideally you'll pick healthy options, e.g. high-quality foods to replenish the brain's neurotransmitters and refill liver and muscle glycogen.

When you eat a meal, leptin levels rise again, signaling the brain that enough calories have been consumed and it's time to stop eating.  Insulin levels also rise with food intake and insulin’s job is to get as much nutrition as possible into the liver and muscles. If the muscles and liver are already full of nutrients then nutrient spillover occurs and excess calories are stored as fat. When leptin is working properly it prevents nutrient spillover by telling insulin to shut off after your tank is full.

When you don't eat enough calories (or, more precisely, derive enough energy from the food you eat) for too long a time, leptin signals the thyroid hormones to decrease metabolic rate in order to conserve energy. In addition to slowing down fat loss, a sluggish metabolic rate will hamper sex hormone production and anabolism in general. Since the production of sex hormones is energy intensive, if the body isn't receiving adequate fuel, all stores will go to maintenance and repair before growth--and growth means muscle tissue, among other things, and muscle maintenance and growth are your best tools for fat loss and optimal body composition.  Without adequate sex hormone production in particular testosterone and growth hormone, you will not be able to build muscle. The best you can hope for is skinny fat, and taking up less space on the planet does equate to lean and healthy. Skinny fat is still poor body composition.

Neither are high levels of leptin the same as optimal levels.  Ironically, overweight people have high leptin levels, but the brain doesn't "know" those levels are high due to a condition called leptin resistance, wherein the satiety messages issued from leptin never make it to the brain's receptors, which generally results in excess calorie intake before satiety is registered. Overeating in general, obviously results in excess calories being stored as fat.

Hard training athletes can get way with unseemly calorie intake since their energy demand is higher than the average person, their insulin sensitivity is high and their muscles store and metabolize more glycogen. The average person's insulin liver and muscle glycogen storage is considerably more limited and further, their insulin resistance may be compromised. Once the average person's liver and muscle glycogen stores are refilled, (if they were ever depleted in the first place) the rest of the meal's energy value goes to fat storage, to be used--ideally--another day. This is why I think post-workout, high-carbohydrate "recovery" shakes are a mistake, at least for the average person of sub-optimal body composition (ie, too fat) who consume adequate carbohydrate throughout the day already.  Combined with less-than-optimal insulin sensitivity in the muscles, it's a recipe for increasing body fat..

Excessive calorie intake is the fast track to leptin resistance.  Since it's hard to eat excess of the so-called "clean" foods, excess calories usually come from junk foods.  Junk foods may be appropriate for an elite athlete requiring prodigious calorie intake to fuel training but you're probably not in that category!  For most people, frequent intake of fast foods and other junk foods brings them to a bad end:  leptin resistance.

Every time you eat food in excess (of energy required by the body) leptin and insulin levels surge. The larger and more calorie dense the meal, the higher the surge and the longer the duration. You know the rap: the excess stimulation causes the cellular receptors to develop resistance to the continual flood of hormone. Once the receptors become resistant, they require more stimulation (food intake) to respond with a satiety signal.  This condition, leptin resistance, is analogous to becoming a human fat storage organism. A ignoble accomplishment compared to the heights of real human potential.

Leptin resistance leads to insulin resistance which further fixes leptin resistance. With insulin resistance, you no longer have insulin sensitivity. When you have insulin sensitivity, you only need to secrete a small mount of insulin to get calories into the muscle and liver. Your receptor uptake of insulin is strong and efficient. When you have insulin resistance, your receptors are weak and worn out. As a result you require a much higher insulin response from overeating to get calories into the muscles and liver. What ever is left over which is a lot will be stored as fat. High insulin also results in an inevitable blood sugar crash, which makes you hungry again. Thus you have an insatiable urge to eat and the entire process starts all over again.

Leptin resistance is a serious health issue. Essentially you are over feeding your body but the perception from your brain is that you are starving. Thus, even though you’re eating a lot, your metabolic rate will slow down just like someone who is underrating. A slowed down metabolic rate again slows down fat loss or brings it to a screeching halt. Moreover, a hampered metabolic rate puts the breaks on sex hormone production. The end result is you’re fat, tired, and have no sex drive. You do not have energy to put in intense weight training workouts to build muscle and ramp up testosterone and growth hormone. Even if you do get the intense workouts in you do not have the testosterone and growth hormone production to recover from arduous workouts.

Just like many things in life, you must create an optimal hormone balance that is right for you. This will very with each person. Just like every hormone you do not want leptin too high or too low. You want just enough for optimal functioning. While there is a blood test that you can do for leptin it is really not necessary. If you are overweight you have leptin resistance.

The way to get out of leptin resistance is to give your body a break. Just like we need vacations from work, our receptors need a vacation from having to deal with large volumes of food delivered often.  The first thing you need to do is make better food choices.

Eat a balance of protein, fat, and carbs at every meal.  A good starting point is 30% protein, 40% carbs, and 30% popularized by Barry Sears as “The Zone" diet. This won't be the perfect ratio for everyone--you will have to experiment to see what works best for you--but it is a reasonable starting point.

Trying to lose fat?  Take a page from Byron Richard’s outstanding book Mastering Leptin and stick to two to three meals a day, with five to eight hours between meals. The extended food-free meal breaks provide opportunities for the body to call on stored fat for energy. Instead of snacks, your body will fuel itself with free fatty acids, as long as you're not in the aerobic zone.  To ensure a growth hormone surge while sleeping each night, best to quit eating at least four hours before bedtime. GH optimizes fat loss and muscle growth, which is all the more reason to prioritize the recommended 7-9 hours of good quality sleep each night--what could be more hard core than aggressive sleeping? And the longer duration and greater intensity the sleep, the better the results. So turn off GH killers, such as late night television and internet--and alcohol, and apply yourself to better sleeping and recovery habits. 

For hard training athletes--especially those with low body fat levels--three meals a day will probably not cut it. Four meals per day--with about four hours between meals--is better. Still, cut off eating three hours before bedtime for best recovery from tough workouts. 

Nutrition supplements also have a place in optimizing hormones. One supplement that everyone can benefit from is magnesium. Magnesium is needed to extract energy from food and for optimal insulin function. The more energy you extract from food the less you have to eat to feel great. Magnesium's benefits go on forever. For more information on the best magnesium option on the market go to:  Magnesium Information A great supplement called Quadracarn is also excellent for androgen receptor uptake and insulin sensitivity. For more info go to: Quadracarn Information

While there's a lot more I can tell you about optimizing leptin--and other hormones--it goes beyond the scope of this article. I will be presenting more of the science and strategies at the three-day Kettlebell/Fitness event in Los Angeles 9-11 October and I encourage you to register now and join us.

For more information on Leptin, make sure to check out Byron Richard’s exceptional books: Mastering Leptin and The Leptin Diet. Ori Hofmekler's books The Warrior Diet and the Anti-estrogenic Diet are also great reads.

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DHEA is a critical hormone for stress management and balancing the actions of the stress hormone cortisol. DHEA also acts as a back up reserve for testosterone production. Depleted levels of DHEA adversely affect testosterone levels.

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2. Free Teleseminar with Andrew Durniat: top strength coach and American record holder in the one-arm kettlebell snatch 

 

Andrew is a C.S.C.S and the owner of Optimal Performance Training. Andrew is an international kettlebell competitor and current American record holder for the single arm snatch (147 reps, 32kg). He is known for his combining Kettlebell lifting with the Olympic and Power lifts to create the ultimate in athletic potential.

His training has led him to be able to perform many famous strength feats and compete in ultra-endurance events.  Andrew has served as an assistant lacrosse coach at the College of Wooster and was an All-American Defenseman in lacrosse at Ohio Wesleyan University.

When you meet Andrew in person and see his abilities in action as well as his outstanding instruction, you know that he is destined for great things as a trainer and as a strength athlete. Not only does Andrew compete in kettlebell sport competitions, he competes in strongman competitions and does very well at both. While he is well versed in kettlebell training for sport, Andrew also uses a variety of kettlebell exercises with his clients such as Renegade Rows, Turkish-get-ups, and kettlebell squat thrusts. He is an opened minded trainer that is always looking for methods to improve his own training and that of his clients.

Topics discussed on the teleseminar include: 

• The benefits of thick barbell training and why you should be doing it 
• How to improve kettlebell training with thick barbell training 
• How to add kettlebell training to a size and strength training program 
• How body builders can get the most benefit out of kettlebell training 
• How to combine kettlebell training with other forms of training for fat loss 
• What kettlebell exercises beginners should start with and how to progress  
• The pros and cons of kettlebell sport training 
• Why kettlebell training works best when part of an overall training program 
• Why you should attend the Kettlebell Training In The Age Of Quarrel Course this Fall in Los Angeles 

 

Learn from Andrew and the incredible line up of instructors at: 

The Kettlebell Training In The Age Of Quarrel 3-day Workshop in Los Angeles 

Time to demolish training confusion and show the abundant uses of the versatile kettlebell! 

Bonus #1: Get a free DVD set of the course when you attend to ensure maximum retention

Bonus #2: Attend this three day course for the price of a two day course (you will not have to sell your car to afford to attend) 

  Click here for more information

 

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3. Support a great organization that is helping animals in need 

With the housing market hitting all time lows, and the rate of foreclosures rising steadily, many people have found themselves without homes and without the resources to find new places to live. Local animal shelters are seeing tremendous increases of owner turn ins, as many families don’t have the resources to find new homes for themselves and their pets.

We know how difficult it is these days to find a home that will accept pets. To help with this solution, Voice For The Animals has provided a list of websites to find apartments that allow families with pets. Before relinquishing your pet or pets to the Animal Shelter, where most animals, if they are not adopted, will be euthanized, please consider these options listed below.

If you need further assistance, please call our hotline 310-392-5153 ext 1# or email us at info@vftafoundation.org.

For more info on the Voice for animals foundation, go to: http://www.vftafoundation.org/

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Transmax Resveratrol Benefits

 

• Stimulates the liver and other tissues to produce testosterone and growth hormone
• Increases metabolic rate (which is necessary for fat loss and optimal hormone production)
• Increases fat loss by stimulating the SIRT1 gene and by increasing insulin sensitivity 
• Anti-estrogen (blocks the conversion of T into E) 
• Is an anti-inflammatory
• Helps reduce muscle soreness
• Increases sex drive
• Works against fungal and bacterial diseases
• Protection of the heart and brain from damage
• Helps protect against Alzheimer's disease
• Potent antioxidant
• Increases energy levels
• Lowers blood sugar
• Helps protect against prostate cancer
• Cancer fighting
• reduces the risk of sun damage

Resveratrol is found in red grape skin and is a potent antioxidant. It is also found in mulberries, peanuts, knotweed (polygonum cuspidatum) It reduces fat retaining testosterone destroying estrogen levels in men by competing for estrogen receptors. If you are a man with a fat stomach and excess fat on the glutes and legs then you have estrogen dominance and need to do something about it. Resveratrol will help block your conversion of testosterone into estrogen. That is a good enough reason alone to take it but the benefits do not stop there. 

Resveratrol is a potent anti-aromatase inhibitor. The enzyme aromatase  is highly active in white adipose tissue in the lower half of the body and has an a major role in deciding the fate of testosterone. Aromatase converts testosterone into estrogen. While some conversion is necessary for hormonal balance, too much conversion is a big problem and depletes men's testosterone levels.  Resveratrol helps block the conversion of testosterone into estrogen.

Some studies show that resveratrol is a potent antioxidant, has the ability to inhibit platelet aggregation (sticking together) and has anti-inflammatory, anti-aging and anti-cancer characteristics. Best part is costs less than $35.00 a month to take advantage of all resveratrol has to offer. 

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4. From Russia With Strength And Power

By C.S. Sloan 

For years, the countries of Russia and others from the former Soviet Republic have dominated international powerlifting and Olympic lifting competitions.  And for years, there has also been an aura of mystique surrounding the methods they use to produce such phenomenal athletes, not to mention a lot of misconceptions about those methods.

In this article, I’m going to clear up those misconceptions by laying out the methods they utilize, plus I’m going to outline a couple of routines based on these methods.  In fact, I think many lifters (including bodybuilders) in the Western world would achieve better results by incorporating these routines at least part of the year.  (These routines are also excellent for any MMA fighters that might reading this, as these workouts build a lot of strength and power—functional muscle mass, not just bulk.)

Without further ado, let’s get down to the Russian principles that could make you a bigger, stronger athlete than you had previously thought was possible.

  Method #1—Synaptic Facilitation.  This is what the Russians base a large part of their training around.  Some western coaches have called it “greasing the groove.”  Synaptic facilitation refers to the body’s ability to improve strength on an exercise by performing the movement more frequently.  As one Russian axiom goes: “If you want to bench more, you have to bench more.”  In other words, the more you bench press, the better and stronger you will get at it.  Frequent performance of lifts, in essence, teaches your body to do the lift more efficiently, thus making you stronger.

  Method #2—Train More Than One Lift At Each Session.  I believe one of the worst mistakes a lot of American lifters make is to perform only one lift (and the assistance exercises associated with that lift) at each session.  It’s not uncommon to find American lifters squatting at one session, bench pressing at the next, and deadlifting at the third.  The lifters who do this mistakenly believe that this will lead to improved recovery and, therefore, more strength on the lifts.

  The problem with this type of training is two-fold.  One, you never get in very good shape by performing only one lift per session.  Two, you never allow your body to increase its rate of recovery by training so infrequently.  Sure, you’re sore and tired when you first attempt to increase your workload so dramatically, but your body will adapt.  And when it does, you will be a bigger, stronger bodybuilder, powerlifter, strength athlete, or MMA fighter.  

Every time the Russian powerlifters train, they do some type of deadlifting or squatting with some type of bench press work.  Doing this consistently makes a powerlifting contest an absolute breeze.  If you will train so that your workout sessions are harder, more demanding than any contest you enter, you can be sure to dominate.

Method #3—Train Smaller Muscle Groups More Frequently And With More Volume.  Another mistake many American bodybuilders make is to train their larger muscle groups with more volume than their smaller muscles.  But a lot of Russian and Eastern-bloc lifters believe that the smaller the muscle, the more volume it can handle.  This is the reason they train the muscles that are used in the bench press more frequently than their squats or deadlifts.  While many Russians train their squats and deadlifts two to three times a week, many of them also train their bench press up to eight times per week.

Method #4—Perform A Limited Number Of Exercises At Each Workout.  One method that Russians use (and one that goes against what is currently used by many Western lifters) is to rarely do more than bench, squat, or deadlift at each session.  Sure, they do some slight variations of the exercises—like deadlifts off boxes or deadlifts in the rack, incline bench presses or close-grip bench presses—but they do little else in they way of assistance exercises.  About the only assistance work they do are good mornings, dumbbell presses, or some type of abdominal exercise.

Method #5—Keep the Reps Low No Matter the Amount of Weight Being Lifted.  Rarely will you see Russian lifters using high reps, especially on their core lifts.  Most Russian programs are based around keeping reps between one and five on the three major lifts (or the two Olympic lifts).  Lifters who keep their reps this low, even on warm-up sets, are able to recover from their workouts quicker.  This allows the lifter to make better use of frequent workouts and synaptic facilitation.

Method #6—As You Increase Weight, Decrease Reps and Increase Sets.  Most pyramid schemes used in the West involve increasing weight and decreasing reps on each subsequent set.  There’s nothing necessarily wrong with this, as long as it’s performed properly.  A lot of bodybuilders, however, make two major mistakes.  First, they start out using reps that are too high.  And, second, they decrease the number of sets that are used as the weights get heavier.  Here’s what a typical set/rep scheme on the bench press looks like for the majority of bodybuilders:  

135lbsx15repsx2sets

175lbsx12repsx1set

200lbsx10repsx1set

225lbsx8repsx1set

240lbsx6repsx1set

Now, let’s take a look at what a pyramid scheme on the bench press for Russian lifters might look like:

135lbsx5repsx1set

175lbsx5repsx2sets

225lbsx3repsx2sets

265lbsx3repsx3sets

295lbsx1repx5sets

The Russian scheme works better because it allows the lifter to warm-up properly plus reserve strength for the heavier sets.  Also, it allows more sets to be performed which helps synaptic facilitation and allows the lifter to recover quicker.

The Routines

Now that we’ve looked at the major principles the Russians use in their training, it’s time to design a couple of programs based on these methods.  What follows are two workouts—a beginning and advanced—which are very close to the routines used by the majority of Russian powerlifters.  The first program is a three-days-a-week regimen.  The second is a four-days-a-week program.

Routine #1

Day One

1.  Squats—50% of one-rep maximumx5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 90%x1repx4sets

2.  Bench Presses—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 85%x1repx4sets

3.  Squats—50%x5repsx1set, 60%x5repsx1set, 70%x5repsx1set

4.  Flat Dumbbell Bench Presses—10repsx5sets

5.  Standing Good Mornings—10repsx3sets

Day Two

1.      Deadlifts— 50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx5sets

2.      Bench Presses—50%x5repsx1set, 60%x5repsx1set, 70%x4repsx2sets, 80%x3repsx3sets, 70%x5repsx2sets, 60%x8repsx1set, 50%x10repsx1set

3.      Flat Dumbbell Bench Presses—10repsx5sets

4.      Deadlift Off Boxes—60%x5repsx1set, 70%x3repsx3sets, 80%x2repsx4sets

5.      Weighted Sit-Ups—10repsx3sets

Day Three

1.      Squats—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx4sets

2.      Bench Presses—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx3sets, 80%x1repx3sets

3.      Dips—10repsx4sets

4.      Seated Good Mornings—10repsx3sets

Here are some tips to help you get the most out of this program:

—Make sure you lift on three non-consecutive days each week.  Most people thrive best on Mondays, Wednesdays, and Fridays.

—Each percentage of your one-rep maximum should be based on your best lifts in either your workouts or your last competition (if you’re a competitive powerlifter).

—On the sets that aren’t based on percentages, pick a weight where you take each set a couple reps shy of failure.

—Make sure that you change the reps each week on the core lifts.  Work up to fives, threes, twos, or singles.

—The Day Three workout should always have the lowest volume.  This will help you to recover better for your Day One workout the next week.

—Test your one-rep maximum at least every five weeks.  This will cause you to constantly increase the weight used for your percentages.

Routine #2

Day One

1.      Squats—50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 90%x2repsx4sets, 80%x5repsx1set, 70%x6repsx1set

2.      Bench Presses—50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 90%x2repsx4sets

3.      Squats—60%x5repsx4sets

4.      Dips—5repsx5sets

Standing Good Mornings—5repsx5sets

Day Two

1.      Deadlifts Off Box—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx3sets, 80%x3repsx3sets, 90%x1repx5sets

2.      Incline Bench Presses—60%x5repsx6sets

3.      Sumo Deadlifts—60%x3repsx5sets

4.      Weighted Sit-ups—5repsx5sets

Day Three

1.      Squats—50%x5repsx1set, 60%x5repsx1set, 70%x3repsx2sets, 80%x3repsx2sets, 90%x2repsx2sets

2.      Close Grip Bench Presses—50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx3sets, 80%x3repsx3sets, 90%x1repx4sets, 80%x5repsx1set, 70%x7repsx1set, 60%x9repsx1set

3.      Squats—50%x5repsx1set, 60%x5repsx2sets

4.      Weighted Push Ups—10repsx5sets

5.      Seated Good Mornings—8repsx4sets

Day Four

1.  Conventional Deadlifts—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx5sets

2.  Bench Presses—50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx4sets

1.      Rack Deadlifts (pins set at knee level)—50%x5repsx1set, 60%x5repsx1set, 70%x5repsx3sets

2.      Lying Triceps Extensions—10repsx3sets

3.            Hanging Leg Raises—15repsx4sets

All of the tips from the first program can be applied to this one.  Here are a few more, however, so you can get the most out of this routine:

—Train four days a week.  You can use one of two splits.  Either use a two-on, one-off, two-on, two-off split (training on, say, Monday, Tuesday, Thursday, and Friday) or use a one-on, one-off, one-on, one-off, two-on, one-off split (training on, say, Monday, Wednesday, Friday, and Saturday).  I prefer the former, though most Russians have traditionally used the latter version.

—The first couple of weeks you might want to decrease the volume used on the last two workouts.  After that, however, make sure you stick with the program.

—This is a taxing workout program.  Don’t attempt it until you’ve spent several months training on the first routine, or one very similar to it.

Closing Thoughts

I hope this article has helped to clear up some of the misconceptions regarding how a lot of Russian lifters train.  In addition, you now have two very good programs for packing on mass and strength, or for building a lot of strength and power.  Give the routines an honest try and you might be surprised by the results these workouts will give you, especially since they probably go against the grain of many things you might be currently doing.

About The Author 

C.S. Sloan is freelance writer, contributing editor for Iron Man magazine, strength athlete, martial artist, and Integral mystic. For more great information on training, check out his blog at: http://cssloanstrength.blogspot.com/  

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5. Power Talk With Nick Stern AKA Natureboy

How did you get into physical training?

Nick Stern (Natureboy): I was 5’2” 122 lbs my freshman year in high school. I think that was motivation enough. I remember walking home from school every day and these two older kids would slap me around. My face would pivot from one open hand to the next. It was pretty degrading. So one day to avoid these guys I decided to take a different route to school, and it was then I discovered my first bodybuilding magazine. It was called “Muscle Builder,” a Weider publication with the first Mr. Olympia Larry Scott on the cover. I was hooked! I couldn’t wait for subsequent issues to come out. My dad and I built a gym in the garage. It was perfect—He was a welder and I was an innovator. I would work out religiously every day after school and read anything I could get my hands on pertaining to health and nutrition, particularly on building muscle mass. By senior year I was close to 200 lbs and 6 feet tall, with 18” arms and benching close to 400 lbs. Back in 1969 that was considered good. So graduating from the smallest and weakest guy to the strongest guy in high school both mentally and physically laid a solid foundation for future development. I’m a firm believer that through diligent efforts and a clear focused vision you can achieve great success in anything.

What are some of the common mistakes that people make with working out?

(Natureboy): Some of the most basic ones are bad form, over training, and not resting sufficiently. Although I think the most critical ones are lack of consistency, intensity, and having a set plan. Most people get complacent with their workouts. You should always aim at improving your exercise regimen by slowly increasing the difficulty of the program, as you become comfortable on any one level. I made my best gains by keeping a strict training diary. It allowed me to visualize my goals. If I did not accomplish those set goals it meant I was not exerting myself enough, or I was not eating or resting properly. This training philosophy works well until you reach your genetic potential. The “principle of adaptation” asserts that you will eventually hit a plateau where you fail to see any additional change. One way of overcoming this plateau is to modify your workouts every few weeks or months. You can change the type of exercise you do, the length, the amount of weight lifted or the number or reps. Lastly, diet and nutrition comprise of 85% of your health and fitness results. Eat as much raw nutrient dense foods as possible and make your post workout meal a fundamental part of your training routine. My advice; keep it simple, stay focused, consistent, and most importantly eat properly!

What led you to being one of the founders of SunWarrior Rice Protein? What about rice protein appealed to you out of all the options on the market?

(Natureboy): I met my partner Brent at the Raw Spirit Fest in Sedona, Arizona a couple years ago through our nutritionist friend David Wolfe. Brent had lost a significant amount of weight on a strictly raw food diet lacking in protein. We both agreed that there was a need for a good source of plant based protein that tasted good and had high protein content. I was only getting 40%-50% protein using hemp and spirulina. Hemp was grainy and spirulina didn’t taste all that great. Neither source allowed for a good tasting smoothie. Rice protein on the other hand was neutral and contained high protein content. Our unique process of bio-fermentation creates the first complete hypoallergenic plant based superfood protein made up of all 9 essential and non-essential amino acids in a perfectly balanced amino acid profile. It’s also high in vitamins, minerals and antioxidants. It aids in the absorption of nutrients, assists in weight loss, helps maintain the diabetic affects of sugars, and has cholesterol lowering properties. To most people’s surprise, just one scoop of the Vanilla contains 70 calories, 4 grams of carbs, and 0 grams of sugar. I use two scoops in my shakes for a generous 30 grams of protein. Just one scoop is more potent and absorbable than twice the amount of other non-living animal proteins. SunWarrior is created with a low temperature natural enzyme process that does not use any chemicals or acid hydrolysis like most proteins, therefore creating the first raw, living plant based protein.

Do you follow a raw vegan diet? How did you get into that?

(Natureboy): I am 90% raw vegan. I would regard myself as a Superfoodtarian! My meals consist of mainly SunWarrior superfood smoothies made with additional superfoods like Maca, Goji Berries, Cacao, and MSM. I also eat and drink plenty of greens to detoxify and cleanse my body daily.

I was introduced to the world of bodybuilding in my late twenties where I competed, and consuming massive amounts of meat and dairy was the staple diet.  When my competitive career ended in my early 30’s I still continued to train passionately. As I approached my 40’s, my body began feeling toxic, consumed with constant aches and pains, lacking motivation, strength and endurance. It was at this point that I decided to return to a vegetarian lifestyle. After only a short while, I noticed a significant difference. Somehow I was able to reverse my toxic acidic condition from the years of over consumption of meat and dairy, to a more alkaline sense of wellness. I felt young and vibrant again. I have to admit that I feel younger now at 57 than when I was in my forties. I’m constantly researching anti-rejuvenating superfood supplements.

Can you give us a sample of what you eat on a day to day basis?

(Natureboy): Meal #1 Pre-Workout

Green Smoothie

·         12 oz distilled water

·         2 tbsp Chlorella Powder

·         2 tbsp Spirulina Powder

·         Kale

·         Spinach

·         Cilantro

·         Parsley

·         ½ Aloe Vera Leaf

  Or Gladiator Smoothie

·         12 oz distilled water

·         2 scoops of SunWarior Protein

·         1 tbsp SunWarrior Activated Barley

·         1 tbsp Hemp or Flax Oil

·         1 tbsp Maca Powder

·         1 tbsp Raw Cacao Powder or Nibs

Workout Cocktail (to be taken while working out)

·         24 oz distilled water

·         20 grams of MSM

·         1 Lemon

·         1 Lime

·         1 tbsp Camu Berry  Powder

·         1 tbsp Royal Jelly (optional)

·         ½ Aloe Vera Leaf Gel

Meal #2 Post-Workout

SunWarrior Antioxidant Berry Blast

·         1 Whole Coconut (meat & milk)

·         2 scoops of SunWarrior Protein (Natural or Vanilla)

·         1 tbsp of SunWarrior Activated Barley

·         2 tbsp of Hemp Seeds

·         1 tbsp of Hemp Oil or Flax Oil

·         5 or 6 Raw Brazil Nuts, 5 or 6 Raw Walnuts, 1 tbsp of Chia Seeds

·         1 tbsp of Tocotrienols

·         1 tsp Camu Berry Powder

·         1 tbsp of Bee Pollen

All the following fruit has been frozen and placed into containers; 1 cup of organic frozen mixed berries, raspberries, blueberries, and strawberries. 1/2 cup of frozen organic red grapes with seeds. 1 cup of frozen sliced mango and papaya. 1 packet of frozen Acai. Blend at high speed. This mixture comes out like ice cream I then sprinkle with Goji Berries and Cacao Nibs and eat with a spoon. (Eating your smoothies allow for better absorption)

I often substitute a SunWarrior Protein smoothie for the following meals..

Meal #3 Lunch

Bowl of organic raw oatmeal with raw seeds and nuts, sprinkle with cinnamon, and topped with goji berries, then soaked in 6 to 8 oz of organic apple juice

Meal #4 Mid Afternoon

SunWarrior Ormus SuperGreens (ingredients: probiotic cultered greens, alfalfa, barley, wheat, oat grass, peppermint, spinach, parsley, stevia and yucca)

Special Note: This is a new product we will be launching within the next 30 days cultivated from the highest quality volcanic mineral rich soil using a low temperature process.

Meal #5 Dinner

Salad with a large selection of raw vegetables, greens, sprouts, and nuts. Dressing is made of raw apple cider vinegar, cold pressed virgin olive oil, fresh pressed garlic, herbs, and half a squeezed lemon, and sea salt to taste.

Meal #6 Before Bed

2 scoops SunWarrior Protein

8 oz. of water

1 Tab. Hemp or Flax Seed Oil

My diet is about 90% raw with occasional cooked vegetarian meals when my body craves it.

What do your workouts look like now?

(Natureboy): I train 4 days a week in the gym, two days beach walk with sprints, and take Sunday off.  I’ve been doing this for the last 3 months. It incorporates a lot of super sets going at a fast pace (30 second max rest between sets) with heavy weight. This workout routine lowers my body fat and keeps my muscle size without having to do a lot of cardio.

Monday: Chest & Back

Superset 1

Bench Press 5x15/10/8/6/4

Wide Grip Chins or Pull Downs 5x10

Superset 2

Dumbbell Incline Presses 4x12/10/8/6

Dumbbell Row 4x12/10/8/6

Superset 3

Dumbbell Flyes 4x12/10/8/6

Seated Cable Rows 4x10

Superset 4 (Final Pump)

Cable flyes, dumbbell pullover (high rep burn and stretching upper torso)

Tuesday: Core, Thighs, & Calves

Core

Rope Crunch with Weight 3x20

Ball Crunch 3x20

Cable Torso Twist 3x20

Hanging Leg Raise 3x20

Thighs

Squats 5x15/12/10/8/6

Leg Press 4x15/12/10/8

Thigh Extension 4x20/15/12/10

Hamstrings

Super set

Thigh Curl 4x/12/10/8/6

Stiff Leg Deadlift 4x/12/10/8/6

Calves

Superset

Standing Calf Raise 5x20/15/12/10/10

Seated Calf Raise 5x20/15/12/10/10

Wednesday: Beach Walk with Sprints

Walking barefoot on the beach for 1 mile, then on the return route do light 40 yard sprints, walk to recover, and then repeat.

Thursday: Biceps & Triceps

Superset 1

Barbell Curls 4x12/10/8/6

Lying Close Grip Bench Press 4x12/10/8/6

Superset 2

1 Arm Machine Bicep Curl 3/12/10/8

Tricep Cable Pressdowns 3/12/10/8

Superset 3

Preacher Curls 3x12/10/8

Dips 3xmax

Superset 4

Dumbbell Hammer Curls 3x12/10/8

Overhead Rope Cable Extension 3x12/10/8

 Finish off with Wrist Curls 3x20

Friday: Deltoids & Traps

Deltoids

Superset 1

Dumbbell Press 3x12/10/8

Dumbbell Laterals 3x12/10/8

Superset 2

Behind the Neck Presses 3x12/10/8

Rear Dumbbell Laterals 3x12/10/8

Superset 3

Front Smith Machine Press 3x12/10/8

Front Dumbbell Raise 3x12/10/8

Traps

Superset 1

Smith Machine Shrug 3x12/10/8

Upright Row 3x12/10/8

Superset 2

Dumbbell Shrugs 3x12/10/8

Standing Calf Machine Shrugs (Using just Traps) 3x High Rep Burn

Saturday: Beach Walk with Sprints (same routine as Wednesday)

Sunday: Complete rest. I sleep as much as possible.

Next Phase:

I will be starting a new workout & diet routine next week to get in top form for my 57^th birthday in October. It will incorporate a low carbohydrate and calorie restricted diet to facilitate maximum ketosis, followed with increased carbohydrate and calorie intake for supercompensation. The training will be high rep and intense cardio during the depletion phase, and then heavy low rep power movements after the loading phase. This cycling of diet and training will allow me to burn maximum body fat while putting on lean muscle tissue. I’ll give you an update and go into details in late October.

Thanks for the interview and for more information on Natureboy, go to: http://www.rawnatureboy.com/

SUN WARRIOR RICE PROTEIN

Finally a protein powder that is organic, tastes great,  and will not cause nausea and have you running to the bathroom with the runs!

It is not often that I get excited about protein powder. Most protein powders taste terrible and are loaded with unhealthy chemical ingredients. Sure I have used a few protein powders that are decent but none that actually motivated me to want to sell them on my website until recently. Not too long ago the guys at Sunwarrior were nice enough to send me a few bottles of their rice protein to test drive. Honestly I was expecting another bland terrible tasting rice protein like all of the other options that are on the marketplace. To my pleasant surprise I was actually shocked with how delicious the vanilla and chocolate flavors are. Unlike most protein powders both the vanilla and chocolate flavors taste great in water. This is the true test of a protein powder as you can make just about any protein powder taste great by mixing it with tons of fruits in a blender. However, if it tastes great in just water then you know you have a winner. 

Click here for more information

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6.  Androgen Support And Brain Health Power Shake 

By Mike Mahler

Ingredients:

Two scoops of Sunwarrior Vanilla Rice Protein (30 grams of protein)

3 stacks of celery

One cup of frozen mango

One cup of frozen bluberries  

1 tablespoon of lecithin

1 tablespoon of Udo’s Choice Oil

1 teaspoon of ginger powder

1 teaspoon of cinnamon

1 teaspoon of Nutmeg

Ten ounces of water

About the ingredients

Sunwarrior rice protein is a high quality protein powder and unlike whey, egg, or soy protein is hypoallergenic. This means you will not develop allergies to it with daily use. Use as much as you want without any worry. Also according to lab results Sunwarrior had 98% Correlation rate to Mothers Milk and a 98.2% digestion efficiency making it one of the highest digestibility and efficiency ratings of any other protein sources (compared to whey and soy). Sunwarrior had a 98.8 Net Utilization score, making it one of the Highest Net Protein Utilization score of any vegetable based protein and the highest ratio of amino acids converted to proteins. Sunwarrior has a complete amino acid profile and biological value (BV) that is almost identical to that of Whey Protein which is close to 1005.

Protein in general boosts dopamine levels. Dopamine is critical for brain health. It is the neurotransmitter that gets you motivated to get things done.

Celery is great for healthy adrenals, kidneys, and for lowering high blood pressure. Celery also contains a large amount of androgen-like chemicals: 5 alpha-androst-16-en-3 alpha-ol and 3 ketone. Both are related in structure to androstendione and testosterone. Androstendione is important for balancing any potential negatives of DHT. The DHT to androstendione ratio is very important. Celery contains Apigen which blocks the conversation of testosterone to estradiol.

For more info on this and other androgen supporting foods and herbs, check out The Natural Testosterone Plan by Stephen Harrod Buhner)

Udo's oil is a great source of essential fatty acids. It has a nice balance of Omega 3-6-9. It is a great source of fuel, lowers inflammation, and is great for the skin and hormone support.

Mangoes and blueberries are loaded with antioxidants, vitamin c, low glycemic carbohydrates, and are a powerful booster of the neurotransmitter Dopamine which is necessary for mental energy and getting your day going.

Lecithin: increases choline levels which is important for memory and brain health (in particular memory) 

Ginger has strong anti inflammatory benefits and is great for the immune system and GI tract.

Cinnamon is great for blood sugar regulation, the immune system, and the digestive system

Nutmeg: Increases adrenaline, dopamine, and serotonin.

 

SUN WARRIOR RICE PROTEIN

Finally a protein powder that is organic, tastes great,  and will not cause nausea and have you running to the bathroom with the runs!

It is not often that I get excited about protein powder. Most protein powders taste terrible and are loaded with unhealthy chemical ingredients. Sure I have used a few protein powders that are decent but none that actually motivated me to want to sell them on my website until recently. Not too long ago the guys at Sunwarrior were nice enough to send me a few bottles of their rice protein to test drive. Honestly I was expecting another bland terrible tasting rice protein like all of the other options that are on the marketplace. To my pleasant surprise I was actually shocked with how delicious the vanilla and chocolate flavors are. Unlike most protein powders both the vanilla and chocolate flavors taste great in water. This is the true test of a protein powder as you can make just about any protein powder taste great by mixing it with tons of fruits in a blender. However, if it tastes great in just water then you know you have a winner. 

Click here for more information

---

7. Lifeline USA Kettlebells: Finally high quality kettlebells at a great price!  

 

 

Lifeline USA Kettlebells

The marketplace is finally ready for a high quality kettlebell at a great price. I have no doubt that you will love these kettlebells and you cannot beat the price! Sizes up to 24kg are now made in the U.S. Other sizes will all be U.S. made soon 

  Click here for more information

 

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8. The Ultimate Edge Against Violence 

Get a free 30 day trial membership to Tim Larkin's Target Focus Monthly. You get the following just for giving it a shot: 

1. A Massive 3-Day Live Training Video Series

In order to help you quickly grasp the principles and methodology of this highly unique system, we completely reshot our entire 3-day, "How To Survive The Most Critical 5 Seconds Of Your Life" live training seminar. Everything was captured in a new format that maximizes your take-away as you watch this material online.

It's a seminar we've never released on DVD, and it contains our most recent methodology broken down into individual "learning modules" you'll watch over and over again as you quickly absorb every bit of this vital self-protection material.

Essentially, you become a "fly on the wall" at this exclusive seminar that attendees paid as much as $1,497.00 to attend. But it's FREE with your Target Focus Monthly membership.

2. Additional Video Training Modules

Then each month along with additional footage from this live seminar you also receive exclusive new video training modules. Each is clearly laid out and allows you to follow along step-by-step with the instructors. You get just the right number of these learning modules to guarantee maximum retention without overload.

These first two items alone make this worth far more than the tiny monthly membership fee but it doesn't stop there. In addition to all this 24-7, state-of-the-art video training, you also get:

3. A Members-Only Privately Hosted Discussion Forum

You gain access to our exclusive "Member's-Only" privately hosted discussion forum that allows you to interact not only with other members around the world but with the actual TFT Instructor cadre as well.

And we've gone even further, archiving the best of the last six years of this exclusive forum, a goldmine of discussions on every aspect of TFT (and previously offered only to TFT Mastery members who paid upwards of $250.00/month to be part of the program).

4. Combat Training "Interview" Series

You also get exclusive access to my private Combat Training "Interview" Series. As a well-known speaker I've got access to an impressive Rolodex of author's, speakers and trainers in the world of combat. Now you can hear the recordings from the in-depth interviews I've conducted, as well as access to all new interviews.

5. Monthly Bonus Materials - Ebooks, Audio & Videos, etc.

Finally, there's the myriad of bonus materials -- video, audio or written -- designed to enhance your training experience.

It's a program unlike any other... and includes material seen nowhere else!

Click here for more information

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9. Aggressive Strength Equipment Recommendations

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11. Aggressive Strength Magazine Archives 

http://www.mikemahler.com/newsletter

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Until next time.

Live Life Aggressively!

Feel free to email me with your comments and feedback at mahler25@yahoo.com

Mike Mahler

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