tag:blogger.com,1999:blog-60059734513882367642026-10-09T05:53:30.746-07:00Fitness. Nutrition. Health. Integrated.Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.comBlogger88125tag:blogger.com,1999:blog-6005973451388236764.post-40831537647300270142011-09-13T20:04:00.001-07:002011-09-14T19:05:26.168-07:00

The three charts below are extremely scary...read them, absorb them, synthesize everything. It's a big fat W-T-F (no pun intended)...http://www.cdc.gov/NCHS/data/hestat/obesity_adult_07_08/obesity_adult_07_08.pdfhttp://www.cdc.gov/obesity/data/trends.html#NationalAlthough you'd have to be living in a deep state of ignorant bliss not to be aware that obesity is a ginormous problem in the US, the

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0New York, NY, USA40.7143528 -74.005973140.5217853 -74.3218301 40.9069203 -73.690116100000012tag:blogger.com,1999:blog-6005973451388236764.post-88857852922794421532011-08-16T17:30:00.001-07:002011-09-14T19:05:26.218-07:00

22 minutes!Researchers in Australia recently conducted a study on 11,000 adults to get to the bottom of just how horrible TV-watching really is for your health. Well...I didn't really see this coming, but the results were pretty shocking. The researchers found that Australian's 25+ collectively watched ~9.8 BILLION hours of TV since 2008, which equated to a loss of 286,000 hours of life--or

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-78419844626053020682011-08-10T20:07:00.001-07:002011-09-14T19:05:26.254-07:00

A while back I posted a full guide on "How to Calculate Your Individualized Calorie Needs to Gain, Lose, or Maintain Your Weight," which was pretty good...but it actually required a little bit of real work and effort to figure out how many calories you needed to consume in order to achieve whatever dietary goal you might've had in mind. With that in mind, me and my good friend Mike

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-87412055799740152582011-08-03T16:53:00.001-07:002011-09-14T19:05:26.285-07:00

Today I have an absolutely INSANE video of MMA fighter B.J. Penn jumping out of a 3-foot pool...with no hands. The amount of lower body strength, power, and explosiveness to jump clean out of that much water is pretty much unreal. I've really never seen anything like it before...enjoy.And if you want any shot of doing what BJ does in the vid below, start doing my Vertical Leap Workout Routine.

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-14116267783110150332011-07-20T09:06:00.001-07:002011-09-14T19:05:26.317-07:00

Over the past year or so there's been a ton of activity in the nutrition blogosphere, mainstream news, and variety of other publications hyping up the benefits of what's known as the Paleolithic a.k.a. "Paleo" diet. Honestly, it feels like some sort of nutrition cult...the amount of people who adamantly promote and swear by "paleo" is mind-blowing.Essentially the "Paleo" diet aims to

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-51892830939015202642011-06-19T21:17:00.001-07:002011-09-14T19:05:26.346-07:00

Horseshoe TricepsRipped-Up, Toned Female ArmsI don't care what anyone says...if you want powerful, ripped-up, well-defined arms, building a strong set of triceps needs to be your number one priority (I hate to say it, but they're even more important than biceps). Don't worry, the guy above is a bodybuilder (Jeff Rodriguez), so don't get too discouraged...Triceps AnatomyThe reality is that

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-86900510913435499082011-06-13T22:31:00.001-07:002011-09-14T19:05:26.377-07:00

Muscles are complicated...constructing a well-balanced, effective workout plan that hits every part of those complicated muscles is absolute chaos. Well, at least chaos simplified by me.Workout routines need to not only include exercises and movements that hit each individual muscle group (arms, legs, abs, chest, etc.), but they also have to include exercises that, when combined, hit every single

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-51835492695715255712011-05-13T16:29:00.001-07:002011-09-14T19:05:26.412-07:00

It's mid-May...guess what's coming up lightning fast? BATHING SUIT & BIKINI SEASON!! I know, I just freaked everyone out...Even if you're far from being certified beach-ready, the good news is that 6 weeks is plenty of time to sculpt an uber-toned, lean, sexy beach body. With that in mind, I'm releasing my "TOTAL Summer Beach Body Plan." If you bust your ass, get disciplined, and strictly

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-17553882051683192292011-04-20T22:44:00.001-07:002011-09-14T19:05:26.449-07:00

The world of supplements is about to get ALPHABETIC!I'm revealing my list of the 26 best supplements & herbs--one for each letter of the alphabet--that can help you build an UBER healthy, muscle-packed, low body fat, perfect physique. That's right...a body of the gods.For each supplement listed I've included a label to quickly identify the supplement's main benefit:Aids in 

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-89575634065590165552011-04-05T21:59:00.001-07:002011-09-14T19:05:26.490-07:00

...this is so you DON'T DO THESE THINGS (not only will you look dumb, but you can actually really hurt yourself). If you need an extra dignity-saving, last-chance-not-to-be-a-gym-noob reminder, check out my must-read post on "How NOT to Look Like an Idiot at the Gym."1. Planet fitness + lunk alarm + huge dude freaks out = hilariousness.2. Not the fish! I'd totally do this by accident...3. 

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-90869158086550934172011-04-03T23:27:00.001-07:002011-09-14T19:05:26.524-07:00

I'm a HUGE proponent of getting a lot of protein in the diet, and it's not all about building huge, beefy muscles (although it helps a lot if that's what you're going for). Put plain and simply, protein is the "leanness" nutrient. It helps pack on toned-up, rock hard new muscle, preserves the muscle that the body (and you) busted its ass to build up, and elevates the body's metabolism, burning

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-86859581463310679302011-03-28T20:49:00.001-07:002011-09-14T19:05:26.559-07:00

Burning fat is all about pumping up the intensity...TURBO intensity. Well guess what? That's exactly what you're getting from this high-powered, metabolism-boosting, full-body workout. Do this workout 3x per week, plus a day of cardio in between each workout, and you'll transform your body into a full-fledged fat-burning furnace (not to mention you'll pack on solid new muscle too). That's right-

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-68444241279301606512011-03-21T20:32:00.001-07:002011-09-14T19:05:26.594-07:00

Think long and hard about your training and the progress you've been making--has your body stopped packing on new chunks of muscle? If so, you're stuck smack-dab in the middle of a big, black fitness abyss known as a plateau. You might be thinking, "man, I've been working my ass off in the gym day-in and day-out, but for some strange reason I'm not getting any results! What the hell!" Plateaus

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com2tag:blogger.com,1999:blog-6005973451388236764.post-42256100048692947212011-03-16T14:39:00.001-07:002011-09-14T19:05:26.627-07:00

What if I told you that a few simple changes to your diet and eating habits could extend your youth, rip up your physique, get your body fat percentage down to the single digits (or teens for women), and ultimately add 5, 10, or even 20 years to your life? Intrigued? It's for real. These 17 rules are absolutely integral to any healthy lifestyle, plus they'll help you look your

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-90659093773161611822011-03-10T09:57:00.001-08:002011-09-14T19:05:26.664-07:00

WOW, Jonah Hill lost a ton of weight...he looks totally different, almost scary.Jonah Hill recently lost 30 pounds prepping for his role in '21 Jump Street,' a comedy/action film remake of the TV series--a drastic change from his plump, roundness in Superbad/Get Him to the Greek. Looks like he took a little advice from Seth Rogen...Before: After:

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-38694628535060587042011-03-08T19:38:00.001-08:002011-09-14T19:05:26.695-07:00

This stuff is nasty...cut it out. Although I don't think that obesity can be directly attributed to only increased high fructose corn syrup (HFCS) consumption, there's no doubt that HFCS has been one of the major factors.I've posted on HFCS and insulin before (here), but here's a quick recap of what HFCS does to the body.The High Fructose Corn Syrup (HFCS) Story:There are many different

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-10241570731430251852011-03-07T18:10:00.001-08:002011-09-14T19:05:26.725-07:00

A really controversial debate between Dr. Oz and Gary Taubes just aired that discussed the fundamentals of dieting and weight loss. Taube's somehow thought he was convincing Dr. Oz that his methods were legit...I mean it's not that big of a deal that Dr. Oz is only a heart surgeon and joint MD/MBA from the UPenn med school/Wharton.Taubes' school of dieting is based on a few principles, most

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com6tag:blogger.com,1999:blog-6005973451388236764.post-690491712675395472011-03-06T22:37:00.001-08:002011-09-14T19:05:26.758-07:00

BY FAR, the #1 thing I've noticed that people struggle with when trying to shred body fat, eat healthier, or just straight up get in shape is the lack of motivation and commitment to do so on consistent, long-term basis.Most people don't have the ability to push themselves at a high intensity, or the discipline to make smart food choices when they're not being yelled at by their trainer

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-7519061646241891552011-03-02T22:57:00.001-08:002011-09-14T19:05:26.792-07:00

What if I told you there was a supplement that could help YOU pack on huge new slabs of muscle, maintain that muscle mass while dieting and doing cardio, and also reduce post-exercise muscular soreness...all without any side-effects or negative health impact. Interested?Take BCAA's. They'll change fitness and weight-lifting as you know it.The branched chain amino acids (BCAA's) 

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-522043416437520582011-03-01T21:35:00.001-08:002011-09-14T19:05:26.826-07:00

Protein, protein, and some more protein. 2,530 grams worth...this might just be the most epic post-workout meal ever created. (function() {var s = document.createElement('SCRIPT'), s1 = document.getElementsByTagName('SCRIPT')[0];s.type = 'text/javascript';s.async = true;s.src = 'http://widgets.digg.com/buttons.js';s1.parentNode.insertBefore(s, s1);})();

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-84840570702335212162011-02-27T19:49:00.001-08:002011-09-14T19:05:26.859-07:00

Want a six pack like Ryan Reynolds!? Do this routine 2-3x per week...I PROMISE you that you'll start seeing abs within a few weeks, and monster abs within a few months (assuming that your body fat % is low enough). This routine hits everything: the six pack muscles, the lower abs, the obliques, and even the transverse abdominis -- the part that sucks your whole torso in nice and tight. It's like

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-75728143436307442402011-02-19T14:05:00.002-08:002011-09-14T19:05:26.890-07:00

(function() {var s = document.createElement('SCRIPT'), s1 = document.getElementsByTagName('SCRIPT')[0];s.type = 'text/javascript';s.async = true;s.src = 'http://widgets.digg.com/buttons.js';s1.parentNode.insertBefore(s, s1);})();Do you want a pair of massive, ripped, veiny, skull-crushing biceps!? Start doing incline dumbbell curls. Incline dumbbell curls, in my opinion, are by far the best

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-71340167705760940592011-02-15T18:58:00.002-08:002011-09-14T19:05:26.925-07:00

WOW this is so horribly disgusting I almost just puked...but I freaking LOVE IT! Soda sucks, it makes you fat plain and simple. Watch the vid and maybe you'll agree with me :)Like the Knicks always say...Go New York go New York go! I approve. The music's pretty catchy too haha. (function() {var s = document.createElement('SCRIPT'), s1 = document.getElementsByTagName('SCRIPT')[0];s.type = 'text/

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-22152663372118994062011-02-07T13:14:00.002-08:002011-09-14T19:05:26.958-07:00

Ph721 asked, "What are your thoughts on protein powder?"Protein powder's pretty much a must-use if you're at all concerned with building muscle or maintaining the muscle you already have. Honestly, I even recommend drinking protein shakes if building muscle isn't your concern. Assuming you choose a protein powder that's low in artificial additives, fat, carbs, and sugar (I love Optimum

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com0tag:blogger.com,1999:blog-6005973451388236764.post-79060355414046342212011-01-31T23:11:00.002-08:002011-09-14T19:05:26.991-07:00

Being an all-around healthy and fit person takes a silly amount of dedication, commitment, knowledge, and precise judgement...and I mean a lot of all of those things. It takes a lifestyle devoted to health and fitness, not a temporary diet or exercise kick. Since when was being healthy a day-to-day thing?Shocking fact: A number of studies have found that ~95% of people who lose weight

Bryan DiSantohttp://www.blogger.com/profile/18024096179710036860noreply@blogger.com5