BodyBlitz Fitness Solutions

My five minutes of fame.

Note don’t believe everything that is said about me, and what I have to do.

Half of it is scripted and I just played along lol.

As much as I used to respect Alwyn Cosgrove and read most of his works, I have came across information regarding this professional conduct that is somewhat unprofessional.

I will give credit when credit is due but I will hold no punches with people who constantly rip off other people’s work for profit and without crediting the original author’s work.

Alwyn Cosgrove is one such person that I used to respect but now have sunk lower than a school boy who wanted to ace his test by copy/paste method of other authors.

First he ripped off Lyle..

http://www.bodyrecomposition.com/mis…sm-part-2.html

Now he rips off Ian king..

http://www.kingsports.net/industryintegritytest.htm

I got it from my email, however many of you might not have subscribed to Colpo. For all you low carb talibans, please have a read, thanks.

The Great Eades Smackdown, 2010!

Dr. Michael Eades Gets His Butt Kicked…Again!

Dear Readers,

Protein Power author Dr. Michael Eades has been at it again. In a February 8 article, he attacks me and my book The Fat Loss Bible with his usual mix of lies and half-truths. Eades really dislikes my book, because it shows what complete nonsense his fat loss claims are.

Eades serves up a super-sized ketogenic serving of nonsense, then smugly proclaims to the world that the fight is over. He seems to forget something: I haven’t even stepped in the ring yet!

Ladies and gentlemen, it’s Smackdown time! Join me as I administer some cyber discipline to the deluded Eades:

http://www.anthonycolpo.com/The_Great_Eades_Smackdown_2010_Part_1.html

Cheers,

Anthony Colpo.

cliff notes -
Adrenaline fatigue

Zinc

Betaine HCL

More discussion here -

http://stronglifts.com/forum/jim-wendler-seminar-some-interesting-points-t19803.html

Enjoy!

Everyone wants a fairy tale, a break away from reality and the fitness industry is tainted by such nonsense.

This is evident that nobody wants to be told what really happens and most people like a good science fiction with regards to their progress and growth.

If you visit amazon.com, you’d find that there are thousand and one nutrition books out there with a different theme. All of these themes revolve around a superficial selling point and claims to be the next best thing known to men. I am fond of telling people this, in a diet there are only 3 factors involve – calories, 3 macronutrients and 24 hours a day – no matter how much you twist and turn it around, it’ll be the same thing over and over which is why nutrition is a very boring and also which is why advance of nutrition is very slow and most of the time its just confirmation of what most people are speculating and upgrade it from anecdote to truths.

The recent T-mag anaconda protocol is one such nonsensical fairy tale that shows how far marketing claims can be pushed. If you don’t know about it, you can always visit here to learn about it.

Supplement companies such as this, would go as far as employing big names to endorse their brands and try to hype up the claims to epic proportion, there are many whom are in the field that rejected such claims as its just pure bullshit.

If I was branded a hater, so be it. But my bullshit alarms started ringing ever since the start of the whole marketing campaign, this was further confirmed by one of the author of T-muscle, Christian Thibeaudeu when he was on the bodyrecomposition forums -

1. They never claimed that gaining 28 pounds in 10 weeks was typical. The original article mentionned (if I’m not mistaken) 15 lbs in 10-12 weeks. Which is something we’ve seen and many of the users on the forum seems to be reporting a rate of gain exceeding that claim.

2. I used steroids when I was 19 and playing football. That was 12 years prior to the Anaconda experience. So it has no bearing on results. And as I mentioned, because of my medical condition I couldn’t take steroids or growth hormone even if I wanted to.

I mentioned in several T-muscle thread already that I trained guys who were using steroids and guys who were that used the program. Those who used steroids still had better gains then when they also used steroids but didn’t use the protocol.

Of the people I worked with DIRECTLY (as in training them myself one on one) the average user gained close to 23lbs in 10 weeks while the average natural gained 14lbs in 10 weeks. The lowest gainer I had was 9lbs in 10 weeks. And the guy was a 60 years old firefighter competing in Firefit games (won 4 medals, 3 golds at the World Police and Firemen Games) and who did tons of interval and GPP work with little actual hypertrophy training.

http://forums.lylemcdonald.com/showpost.php?p=73729&postcount=85

Opinions sometimes regarding these fairy tale has been tainted by financial interest, if not a respectable author who have seen and train many in his day, wouldn’t claim such bold numbers. Which is why many are trying to write a book to “help” people yet give information that is unrealistic and often not verified, all in a bid to sell something to someone.

Even CT has indirectly said that he is under such influence and this post confirms it -

To be honest this isn’t TOO far off. Although I do not really want to discuss my source of income. Just some modifications.

1. From what I understand they don’t pay a flat rate AND extra for articles. It’s one or the other. The numbers seems fairly accurate otherwise, I don’t know what the others are making though.

2. I hardly consider supplements care package as ‘pay’. Yes of course it is something I’m getting (like Dan John, Chad and most regular writers, heck even some non writers are getting some) but they can’t pay the mortgage or weekly groceries.

Anyway… if it is like all the guys on this forum are saying and that the supplements are junk, then what I’m getting isn’t worth anything  I’ll admit that getting the supplements is actually a better deal than getting a pay. But doesn’t that actually shows that I do not merely ‘endorse’ the products but actually use them and believe in them?

Do you think that I would put my reputation on the line for such a small retribution if I didn’t REALLY believe in the products? I’m not a good businessman (heck, I’m not a businessman at all) but I’m not a complete idiot either. Putting your stock in a supplement company, regardless how good, is not the best move especially with the current government actions.

So I wouldn’t risk my reputation, thus drastically compromise my potential income by doing so, if I didn’t believe in something.

It would be like playing football for pennies: you risk injuring yourself and losing some income capacity if you do so, for next to nothing. You don’t do it unless you really are passionate about it.

If you engage in something that could potentially hurt your income capacity, that ‘something’ has to allow you to make a lifetime of income in a very short period of time. That’s one of the reasons why athletes are paid so much.

I’m expecting a child, have a mortgage, my wife doesn’t work and the income tax rate in Canada is close to 50%. So I do need an income of at least 75 000 a year to get by. For a potentially ‘career threatening’ activity to be worth it, it would need to provide at least 20 years of income in a short period of time… let’s say 2 years. Which would be around 750 000$ a year. And that’s a minimum.

And I’m sad to report, much to the displeasure of conspiracy theorists, that I’m not even making the interests of that sum 

So it’s either that I made the worst career move in the history of mankind and I’m a huge idiot OR that I really believe in the products.

And I like to think that I’m not an idiot, at least not a huge one!

If you want to follow the whole discussion, you can do it here, unmoderated and without any censorship unlike many boards who will delete or close threads immediately if it wasn’t in favor of their products and/or philosophy.

So the bigger question regarding why would people want to believe and buy into a fairytale?

Its the same reason why people do stupid things when they’re in love or believe in something that isn’t logical; reality is a one true bitch.

Nobody wants to be told that it isn’t possible, nobody wants to be branded as imperfect and everyone wants to achieve the same things that others who have better circumstances have. Which is also why soap operas are so popular with some people as they take away the crappy reality that most are living in.

Although I don’t really give a crap about what people wish to believe in as long as they don’t bother me and as its their choice, I believe that it isn’t ethical to sell something to someone based upon a lie knowingly and still sleep at night.

So draw your own conclusions and make your own judgement, but as a public service announcement, you’ve been warned that what you see on the internet is not always what you get. There will always be an ulterior motive and there will always be a biased view regarding a certain product – be skeptical and always put on your critical thinking cap before you buy into such fairy tale.

It always cheaper to be wrong about something.

I don’t sell secrets so I’m not afraid of revealing what I do or how I plan my programming for clients.

I have received many comments regarding what to expect, so I’d share it here so I don’t have to keep replying the same message over and over again.

All clients go through the same phase and programming regardless if they’re advance or beginner to training, the only difference is that advance trainee would progress faster along the line rather than slowly building up their fitness/strength level.

This plan is for the general population and not meant for athletic pursuits, as my clients are from young adults to middle age baby boomers (30 years old – 47 years old)

My overall philosophy with regards to training is “Getting the job done,” I do not care which methods I use or where I’ve learned/adapted it from, as long as it works I’ll use it.

However safety is always a priority, I have a clean track record (read zero) with regards to injuries with training my clients and I will not tarnish it. I’d rather stop a lift even if you’re feel you can hit a new personal record/best than seeing you get injured.

I hold myself to a very high standard with regards to my service, and constantly invest in my career by doing a lot of reading and buying books and DVDs to enhance my professionalism.

Who I am when I work with you -

I am a person who is responsible for your progress, I take great pride in my job and am accountable for it and I will see that you surpass your expectations and that progress can be measured and is tangible. I will not baby you and hold your hand like going for a stroll in the park, I will push you even if you scream at me to stop If I know you can get that last bit of improvement.

I will not be your friend who will joke and count your reps when you train, most of of the time I’m focused on assessing your form and looking at what you need to improve. I will not be lenient with your mistakes and sound you out immediately, I will not entertain excuses not to push yourself  if I know its not true ( I’ve been doing this long enough to tell).

But once out of the gym, I will be your friend and a person you can rely on if you need help with your training goals and diet. I will readily hand out information to educate and teach you to be empowered with your decision and choices. As I hate to be always reliant on people, I want my clients to be independent and not to rely on me. If they can do it on their own and do not need my services, I am very happy for them.

Training Phases -

After much tweaking and playing around with program designed for the past 3 years with personal experience/experimentation and with training clients, I’ve managed to refine my approach.

My philosophy towards training is “KISS” – Keeping it simple silly. Reason being that most people unless they’re a special population or injured need not do more than a certain set of simple exercises.

It’s easier for them to understand and to follow, Its easier for them get better at these fundamental movement and branch out to other movements however the basics is the basics – everything else is just parameters and variables and skill.

So if you’re the kind who suffers attention deficit disorder with regards to exercise variety, look else where, this isn’t a dance or a bodypump class.

The training phases are broken up into 3 phase -

1. General Physical Prepareness (Bodyweight)
2. Advance General Physical Prepareness (External Resistance)
3. Specialization – Strength or Endurance

Phase 1 – Bodyweights/General physical prepareness (GPP)

Phase 1 is body weights only because everyone needs to learn how to be more conscious of their body movement and learn control.

Simple exercise are going to be used -

Anerobic/Strength -

Air squats, 1 legged squats(Pistols), lunges, single leg step ups.

Ring rows, push up, handstand push up, Chin ups

Overhead squats with water bottles.

Aerobic/Cardio -

Jump ropes , running and basic circuits

There will be no need for a gym in phase 1, as long as there is a chin up bar or a place to hang my gymnastic rings, you’re set to go.

The whole idea is relearn the basics of movement and to correct form and technique, it is pointless loading you with bad technique because it’ll just fester like an open wound.

Once technique and control is achieve, its just a matter of time and tweaking of technique to get stronger by loading you with external weights.

Overall duration for these phases is 6 week – 8 weeks of consistent coaching – at least 2 times a week and a lot of practice on your own.( 2 hours a week isn’t going to make miracles without practice)

In fact, I highly encourage clients to practice on their own by giving them homework on their form and technique.

Phase 2 – Eternal Loading/Advance GPP

Phase 2 will be exactly like Phase 1, the only difference is that it’ll be with external loading.

I will introduce one more exercise which is the Turkish Get up and Step ups will be changed into Deadlifts with dumbbells or barbells.

All the other exercise will be that of what you’ve learned from phase 1 -

Push up – Bench press

Ring Rows – Dumbbell Rows

Handstand push up – Shoulder Press

Chin up – Chin up

Squats – Front/Back or Overhead squats

Step ups – Deadlift

Cardio -

Jump ropes/Running and advance circuits

The whole idea is to keep the transition similar and not keep changing the programming as it’ll confused and also it serves no purpose using any other exercise outside these basic 5 (unless you’re a rehab patient).

Technique will always be refined and tweaked for the best performance – getting stronger while doing it safer.

The purpose of adding external resistance is to build base strength prior to any specialization be it strength or endurance. Base strength serves most people well in their daily lives and is the primer to everything else.

The estimated time for this phase is around 1 to 2 years with consistent training and a lot of practice on your own.

Specialization Phase – Strength or Endurance

Strength – I like the welder 5/3/1 and I think it’ll make a very effective and safe template for strength specialization for the general population.

Endurance – I like Arthur Lydiard template for running.

However If its out of my scope, I’ll refer out should clients at this stage wish to turn competitive atheletes.

Training Phase cycle flow chart -

After Phase 1, there is seldom a need to go back to it unless you wish to specialize in Gymnastic, of which I cannot offer that because I have no experience nor the facility.

The next cycles of Phase 2 and Phase 3 will be alternating, as you cannot always be specializing and will need to recover for a period of time from the abuse.

Phase 1 -> Phase 2 -> Phase 3 -> Phase 2( during break) -> Phase 3(another specialization from the first one)

Nutrition -

Nutrition will always be covered along the way, my goal is to educate rather than lecture you. I’ve always have open table talks or small talk in between or after sessions dedicated to nutrition. With regards to the choices that they make, the schedules they have and to make a better choice which ultimately get to their goal.

I am not a self righteous person to tell you what you can or cannot eat, ultimately it is your choice and personal freedom which I respect. However I will remind you of the consequence of making such choices and how you can work around it rather than avoid it.

I do not believe in diet plans because ultimately people will not eat what they don’t like to eat, and some of the diet plans are not suitable for Asian cultural practices. I will help you plan your own diet and instilling in you the principles behind it. In short I’d rather pluck my hair out and teach a man to fish or rather be caught dead then giving a man a fish.

Also I do not base my recommendations based upon folklore or anecdotes,  I’m extremely skeptical when it comes to nutrition and am a big believer that there is empirical evidence behind it. If you’re skeptical, then challenge me to produce the science behind it, and If I don’t deliver, fire me and ask for a refund – you can quote me on this.

Summary -

If you think that I can work with you, then please email me via bodyblitzz@gmail.com.

I offer a no bullshit no marketing gimmick solution, only objective opinions and consultation and coaching.( notice no * to anything posted)

My charges vary from $80 to $100, depending on how much work I have to do and/or how many people involve (group of 3 max). My session vary from 60 to 90 mins depending on how much I have to teach, I will not cut short a lesson unless I have a very tight schedule.

I offer 100% money back on any training plans you have with me, if you acted upon my recommendations and followed it religiously yet failed to see results. No questioned asked because I’d be more embarrassed and frustrated to being employed by you with my failings.

However please don’t bargain with me with the prices, I’ve pegged my prices to reasonable market value and also need to earn a living. I’m committed to my own education and invest in equipment and that cost money too. If you find my rates too expensive or unreasonable, I’ll be happy to give recommendations within your budget.

I came across Alan’s blog saw the funniest animated videos.

I had to share them so that it’ll reach everyone -
Part 1

Part 2

Part 3

My favourite part -

Bro: “But I really want my body to take in only clean foods.”
Alan: “Wash them.”

http://www.alanaragonblog.com/2009/11/29/conversations-with-a-bro-animated-edition/

I chance upon this nice video of the lives of acrobats in China.

This is a great insight on the dedication of their training. Enjoy…

I’d like to chill out and take a break from being so serious all the time.
I’m stuck to this few songs in my head – Hope you enjoy it.

Lady Gaga’s Poker face – accoustic version;Awesome vocals and feel.

R.I.P. To The Radio-Ariano feat. Prime; addictive beats.

Day and Night – Kid Cudi; cute song.

Randam Luck-1.2 Hit’em; awesome groove song

In the past as a newbie trainer, all I ever thought was in sets and repetitions(reps) when I’m training.

The dimension of Time never occurred to me as a feasible variable unless you’re using it for rest in between sets. The reason behind this notion is because all I ever did was mostly strength training and that was the “standard measurement” less Time under tension (TUT) during repetitions.

When it came to aerobic training, it was about distance and how long you took to completed it. Given that paradigm, my understanding of strength and conditioning was rather limited.

Not until I’ve discovered Interval Training and Density Training ; as many rep, as far or as many round possible within X time, that I’ve re-looked at my whole training protocol.

Then with Circuit training, the lines blurred once more with add sets and reps and doing it as fast as possible to create intensity.

Of course not everything is created equal, and within that context there is no single thing that is superior that the other. Everything have its place, and within its place has its purpose.

Why sets and repetitions -

Sets and repetitions have been the mainstream programming  of a workout, to my knowledge (I may be wrong as I’m not a exercise historian or anthropologist) it is traditionally associate with bodybuilding and the need for some kind of volume to stimulate hypertrophy/mass gain.

Sets and Reps is useful to program as the advantages of progressive overload , depletion exercise and just getting the pump or in some other terms mind-muscle connection.

I’m not a bodybuilder so I won’t dwell much into the set and reps protocol of hypertrophy/mass gain, depletion sets and pump sets but I like strength so I can tell you abit more with my limited knowledge(if i’m wrong , please correct me) with set and reps programming.

Time to be a little geeky and put on my lab coat -

Strength training has its limits ; neurological efficiency is needed to stimulate and fire the central nervous system to enable muscles contraction with will lift a load up against gravity.

As the load gets heavier, more efficiency is needed for faster contraction to produce power. The simple equation of F=MA, where rate of force produced = Mass multiplied by acceleration – in lay man’s term, the force needed to lift a weight or produced is total strength and the rate of which you can produce it.

All this is fueled by the ATP-CP energy system or layman term – anaerobic energy system, which has about 10-15 seconds stamina.

The problem as humans, we are not born with good genetically inherited strength nor power unlike other animals – Gorillas or  Cheetahs

This is further extrapolated where one cannot produce enough force because of A) Starting strength; no not the book, but your base strength or B) enough neurological efficiency to contract all your muscles at once and sustaining that contraction; this is assumption that technique is perfect, or a combination of both.

The set/rep scheme is build upon that to allow a trainee to progressive overload and build their base accordingly to fortify their strength bases. By that observation exercise scientist of old, have came up with a theoretical rep pyramid to give an intelligent guess of the total weight one could lift.

The rep pyramid in strength usually denotes how much a person can lift given they can lift a certain amount of weight at different amounts of Reps. A very good chart can be found here.

Therefore with that basis of knowledge that we now know, we can implement progressive overload to improve strength levels. This is the fundamental principle to overcoming our limitations in strength.

If you’re a strength junkie, then you’ll notice that the basis of all effective strength building routine is to fortify your base and progressively overload slowly to build a higher peak. Of course there are other things to consider, recovery and supplementary lifts to aid in a particular lift but I’m not going to bother about that.

A great program for beginner which stand the test of time is Bill Starr’s 5 x 5 program, it is one of the most effective programs to catapult your progress and a primer to get into a more advance routines like Smolov , Sheiko or even Westside training.

Strong lift 5 x 5 – Understanding the 5 x 5 program

Next segment I will look into super-sets, giants sets and circuit training.