Getting Jacked With J.Kim

Try This: 20 x 20 Squats

2011-07-17T20:47:00.000-04:00

So today I went in to the gym thinking that my leg workout was getting pretty boring for the past couple of weeks and I have been hitting a plateau.

I was talking to a friend of mine a couple of days ago and he told me to try lowering the weight and trying to do 20 sets of 20 reps for squats. I decided that since this was the first time I was going to try this insane workout, I should just do 15 sets of 15 reps at 135 pounds. This is a good way to really shock your legs if you feel that your leg workouts have been sub-par and your growth has been stagnant.

By the end of my workout my legs were buckling and this is the most tired that I have been after a workout in years. Each week I plan on increasing the weight by 5 pounds and hopefully I can hit my goal of 225 pounds, 20 x 20.

I'll keep you all updated on how it goes.

Another Reason Why Lebron Will Never Win A Championship.

2011-07-02T01:36:00.000-04:00

Just came across this video and I died laughing.

Lebron James is a joke.

He can't beat Dallas so he has to get the gratification of beating a kid in a game of BUMP.

Haha.

Music Minute: Focus

2011-06-07T12:49:00.019-04:00

Hey guys, here is another music minute. This playlist of songs really get me focused when I want an intense workout! Click on the links to watch the Youtube video!

Get Jacked!

1.) Wolfmother - Joker and the Thief

2.) Rage Against The Machine - Killing in the Name

3.) Ace Hood - Go N Get It

4.) Jay-Z - On To The Next One

5.) Akon - Never Gonna Get It

5.) Lil Wayne - 6'7

7) ACDC - Back in Black

8.) Bill Conti- Gonna Fly Now

Supplement Spotlight: Casein

2011-06-07T01:19:00.000-04:00

I compared my body weight statistics from today to a month and a half ago and found that I gained about three pounds of lean muscle. What I need to give credit to is the casein protein that I decided to incorporate into my supplementation.

  Muscle growth and development are dependent on protein synthesis and protein breakdown. There are two different types of protein which are whey and casein. A lot of you are probably familiar with the whey protein which is the powder that you take before and after your workouts. Whey protein promotes quick absorption into the body and promotes protein synthesis as soon as possible. The body takes whey and uses it within an hour.

   The other type of protein which may be the missing link to you getting jacked is CASEIN.

  Casein protein is mainly derived from cow's milk and what makes it different from regular whey-protein is that casein protein takes longer to digest. Casein protein can last up to seven hours in the body after ingesting, which is amazing because it prevents muscle breakdown. It forms a gel like formation in the body which creates a steady release of amino acids into the bloodstream over a long period of time. The focus and emphasis of casein is not protein synthesis, but the suppression of protein breakdown.

   This is why people who do workout take it before they sleep to prevent their hard-earned muscle from breaking down. When we sleep there is about a 6 to 8 hour window where our bodies don't get food. Taking casein I do not wake up starving in the morning time, which helps me to control my cravings and gets me to not eat anything that I will regret later on.

   Many people I know say that a good source of casein protein is cottage cheese (which is true), but I prefer something that is quick and on the go. The casein protein that I recommend is the one made by Cytosport who also makes Muscle Milk. I picked up the chocolate flavoured tub from bodybuilding.com and it tastes delicious. There are other ones such as ON Gold Standard 100% Casein, but it doesn't taste to good.

  Make sure you don't make the same mistake that I did and take regular whey before bed thinking that it will provide you any sort of benefit. Invest in this supplement now!

Music Minute: Old School Hip Hop Edition

2011-05-08T13:26:00.001-04:00

So I was thinking instead of having a mixture of genres, each music minute that I post will have one type of music.

This week it will be on old school hip hop. Currently I am listening to these songs on repeat and hopefully they will be just as motivating for you.

1.) The Choice is Yours - Black Sheep
2.) Simon Says - Pharoahe Monch
3.) Slam - Onyx
4.) Throw Ya Gunz - Onyx
5.) OPP - Naughty By Nature
6.) Good Vibrations - Marky Mark
7.) Bust A Move - Young MC
8.) Scenario - A Tribe Called Quest
9.) Hip Hop Hurray - Naughty By Nature
10.) Fight the Power - Public Enemy

Get Jacked!

Nutrition: Coconut Water...Is It Just Another Fad?

2011-05-03T20:29:00.000-04:00

I was at Shoppers Drug Mart the other day and I saw coconut water for sale and was curious how much it was selling for. I was going to buy it impulsively but resisted my temptation and asked the worker how much was "Vita Coco". This small 330 ml juice box was selling for $3.50! I instantly put it back and decided to see what this craze was all about.

Last year the Associated Press showed that annual sales in America ranged from $40 - $60 million in sales and it continues to grow. Who should receive most of the credit for this huge market for coconut water?

Celebrities of course! Whatever the celebrities do the general public decides to follow.

There is a huge buzz that coconut water cool down body temperature, get rid of hangovers in an instant, raise metabolism, raise strength of your immune system and replenish fluids and electrolytes after an intense workout.

The only convincing studies done with coconut water is its ability to rehydrate an individual after exercise. Just because you read in a gossip magazine or because you see your favourite celebrity prancing around with a carton of coconut water doesn't mean you should do the same. They can afford to waste their money on useless new health fads.

Maybe if you drink coconut water you'll get jacked like Madonna.......

The problem is that many think there is a quick fix that will make them instantly healthy and get them a six-pack in no time. Think again.

There is no miracle drink that will put you into shape. Put in the work and you will reap the benefits.

Save that $3.50 and just keep hydrated with drinking 2-3 litres of water a day.

What do you guys think about coconut water. Is it a fad? Will it stick around for good?

Manny Pacquiao Ultimate Ab Workout

2011-05-03T15:10:00.002-04:00

You guys know the big fight is coming up this weekend May 7th 2011.

Sugar Shane Mosley and Congressman Manny Pacquiao are going to duke it out at the MGM Grand in front of millions and millions of anxious boxing fans.

Over the past couple of weeks Manny Pacquiao has been uploading his workout videos and they are intense. The sound of his gloves hitting the bags and pads make me wonder how this tiny little guy has so much speed, agility, and power (definitely not because of a power band).

There is one video that comes to mind when I was thinking about what to share with you guys next.

Manny Pacquiao's full ab workout.

This guy is an animal. 14 different exercises and 50 reps each. Somewhere right now, the guy from P90X is flipping a table.

I have been doing half of the exercises every other day to destroy my abs. I have been seeing more definition in my abs and it is definitely helping a lot. I am not saying do the whole 10 minute routine, but try to work your way up to it.

You will definitely look like Manny in no time.

Me personally, (and I am pretty sure most of everyone will agree) Manny will dominate Shane easily and make him look like a fool for even trying.

So get excited for this weekend when Manny and Shane fight it out!

Heart Attack in A Protein Bar. How NOT to Get Jacked.

2011-05-01T13:22:00.001-04:00

I'm pretty sure many of you have heard of "EPIC MEAL TIME" and the shenanigans that they have been pulling. If you aren't familiar then it is a bunch of guys that make an "epic meal" once a week to shock their viewers with disgusting meals that are so high in calories it will take you two lifetimes to burn them off.

Their main ingredient in all of their meals is bacon and for some odd reason Jack Daniels. Regardless, I still think that it is hilarious that these guys go to the extent that they do weekly to please the world.

Just watching their videos makes my stomach ache and makes me want to go to the gym to workout the enormous amount of calories and fats that I am watching being consumed.

Therefore viewers, this DEFINITELY is not a way to make and eat a protein bar. A little word of warning as well, don't watch their videos before you are going to bed because it will actually make you want to get up and order a pizza or drive to the nearest McDonald's drive-thru for a Big Mac.

On the other hand a protein bar that actually is my favourite (not just because Ryan Reynolds eats it) is the VPX ZERO IMPACT PROTEIN BAR. It is a clean 30 grams of protein with nothing artificial, low glycemic carbohydrates, whole grains, naturally occurring fats from seeds, nuts; CLA and Sesamin (that will aid fat loss).

A lot of protein bars are filled with artificial ingredients that have no significant impact towards the body. The only "impact" that these other protein bars have is you driving on the highway with a bunch of friends as they scream in pain and suffering because you just ripped a fart. They continue to scream because you have the child locks on and you refuse to do so because you think it is funny. Not cool.

I normally get my VPX Protein Bars from Bodybuilding.com so click HERE to check it out!

Sleep Leads You To Being Jacked!

2011-04-30T21:00:00.000-04:00

You are one of those people who lift regularly and take pride in working out five days a week. You eat six meals a day to stoke your metabolism, eat lots of complex carbs and lean protein. Mentally and physically you feel better then ever but you actually may be leaving out a key component to muscle growth...SLEEP!

You can do all of these things throughout the day and live a "healthy" lifestyle but if you rule out a healthy sleeping pattern, it may be detrimental to the potential of YOU GETTING JACKED (like this guy).

There a couple of things that can improve drastically if you get at least eight hours of sleep.

1.) When you are sleeping your body releases the most amount of growth hormones. Yes, it is true that your muscles do also release these growth hormones throughout the day but not in the large amounts when you sleep. By sacrificing this time by going out to party, playing Call of Duty, or watching movies till the early morning will stunt the potential for your muscles to be the best that they can be. It will also make you feel like a loser.

2.) The working out process and sleep work hand in hand with one another. When you do workout what happens is that you are breaking down your muscle tissues and they need to repair. Your body works more efficiently throughout a good night's sleep to repair muscles rather than when you get only a 5 - 6 hours a sleep per day. If you don't get enough rest your body won't have enough time to fully recover your muscles and your next workout you will feel weaker and still sore. Why in the world would you want to sacrifice growth because you're too busy catching up on the latest episode of Spartacus. Yes, I understand that those guys are jacked and their abs look like a hershey chocolate bar but you won't get to that level if you keep this up!

3.) The less sleep. The less your metabolism is going to work. As stated before, if you eat six small meals a day to try and boost your metabolism. If you don't get adequate amounts of sleep your metabolism and body will hate you. Blood sugar levels are not where they are supposed to be and because of that there is a larger chance that you will gain fat!

Having night school my sleeping patterns for the past year have been beyond irregular. I would go to bed on a regular basis of either 3 or 4 in the morning. Everyday I would wake up feeling disgusting with a huge headache and just guilty that I wasted half my day sleeping in.

Recently, I decided to change this pathetic habit and I am slowly easing into going to bed at a reasonable time. I find with a regulated sleep pattern, my body doesn't hate me as much. My muscles are not as sore as they were when I was getting only 5-6 hours of sleep a day.

Just take a step back and ask yourself this question.

Have you taken the necessary steps in order to be the best that you can be when it comes to a healthy lifestyle?

If not, take it little by little. I am not saying apply these changes and if you don't you are a failure. The fact that you are reading this right now and eager to change that says so much about your willingness to improve.

If you have any questions just email me and I could help you out if you don't know where to start!

Three Must-Do Exercises If You Are Running Short On Time!

2011-04-30T15:25:00.000-04:00

Whether it is because of a hectic work schedule, finals for school, or plans with friends, they sometimes might get in the way of achieving a full and normal workout.

My workouts normally take about an hour to an hour and a half and it sucks having to sacrifice that precious time because of other things getting in the way. Sometimes, that is the way it works out and you have to compensate.

Instead of running around doing a useless workout that consists of bicep curls and leg extensions, three must-do exercises that will push your body in that short amount of time are...

1.) The Deadlift: This exercise is a compound exercise which means that it works out virtually every single muscle from head-to-toe. It will engage your back, legs, core, and grip strength.

2.) Squat and Press: A full body workout that will workout your legs, core, and your upper-body. You can either do it with a barbell or dumbbells.

3.) Swiss Ball Push-up: This is an alternative push-up exercise that will be more challenging and burn fat on your core, chest and shoulders. It will create a stronger foundation with the smaller muscles so in the future you will be able to lift more when it comes to bench press or your military press.

Note: Click on the exercises to watch instructional video on proper form.

I guarantee you if you do 3 sets of 8-10 reps of each exercise, (with a reasonable amount of rest between each one) it will get you ready for summer and have you feeling amazing that you accomplished so much in such little time.

Music Minute

2011-04-28T19:22:00.000-04:00

Have you ever forgot your music at home one time while going to the gym and it killed your workout?

A Brunel University study of more than two decades has found a correlation between music and improving your workout drastically.

Every week so that your music stays nice and new I will suggest some songs that might make your workout more intense!

Cardio:

Cage The Elephant Shake Me Down

Weezer If You Are Wondering (I Want You To)

Snow Patrol Open Your Eyes

Michael Franti Say Hey (I Love You)

Metric Stadium Love

Foo Fighter Everlong

Weights:

Ace Hood Hustle Hard

ACDC Back in Black

LL Cool J Mama Said Knock You Out

Trible Called Quest Check the Rhime

Tyga ft. Chris Brown Holla At Me

Get Jacked!

Trends: Power Balance...Power Scam

2011-04-28T14:13:00.000-04:00

Kobe Bryant. Cristiano Ronaldo. Ian Poulter. Shaq. Derrick Rose. Drew Brees. You?

Are you the next person to fall into the fast, money-making trap of "Power Balance - Performance Technology"?

They sell silicone wristbands and pendant necklaces with embedded holograms. Their claim is that it will help to increase the ability of physical performance such as endurance, strength, balance and flexibility. Power balance uses holistic practices through the hologram which is designed to work with your body's natural energy flow.

Are you kidding me?

The fact that Shaq actually agrees to take part in this interview and actively promotes the bracelet, shows that he has no brain. If the bracelet actually worked maybe he could actually sink some free throws and and improve his career free throw percentage of 52.7%.

I went online to Power Balance's web page and they sell this piece of junk for $32.95 and thousands upon thousands of people are buying these bracelets.
Three words...

Save. Your. Money.

Maybe with the money you save you can go and buy yourself a month's gym membership and actually increase your physical performance by exercising!

I actually found an article where in Australia, a Power Balance representative said that there is no scientific evidence that their claims were credible.

If any of you have seen the latest Hawaii 5-0 Diddy was a special guest. Is he wearing it because he needs to improve his physical performance when it comes to acting...because it clearly is not working! LOL

The lesson here is don't fall into these crazy trends and put the time into the gym by actually lifting weights, running on the treadmill, doing yoga or whatever will help you become more physically fit.

Supplements: Fish Oil

2011-04-28T13:06:00.000-04:00

If some of you read over my multi-vitamin post yesterday another key staple in a healthy diet is fish oil.

Fish oil is fat taken out from many different types of fishes and put into one small pill.

This is a great alternative to those of you who do not like eating fish because you do not like the after-taste. Many companies have a lemon flavoured fish oil pill that gets rid of the fishy after taste of fish oil pills as well.

Fish have Omega-3 essential fatty acids which has been praised greatly by health researchers all over the world.

It provides the health benefits of...

1.) A Healthier Heart

Provides cardiovascular strengthening and prevention of heart attacks.

2.) Reducing Inflammation Throughout the Body

This is good for people who do weight train because it does mean a faster recovery and less painful days.

3.) Better Brain Function and Higher Intelligence

The human brain is composed of 60% fats and half of that fat is DHA found in fish oil!

4.) Aids in the Prevention of Prostrate, Colon, and Breast Cancer

I recommend taking the RxOmega-3 Factors Fish Oil because you also need to consider the amounts of EPA and DHA you are taking in. EPA and DHA are so crucial to your overall health so you should not even hesitate to take this supplement. Not all companies have the same amount put into the pills and some brands require you to take up to 6 a day!

The Next Beckham? One Year Old Baby?

2011-04-28T12:25:00.001-04:00

Nowadays you see so many young kids being scouted for their athletic talents. Whether it is basketball, soccer, football or any other sport, people are always looking for the next best thing.

High school kids are found by these scouts and then put on a pedestal by the media, putting an unbelievable amount of pressure on these young individuals.

These kids either crumble under pressure or they don't work as hard because they think that everything will be given to them.

Hopefully, this doesn't happen to 18-month-old Baerke van der Meij who signed a 10-year professional contract with Dutch club VVV-Venlo.

Although, it has been made clear that the contract is a "symbolic" one, we'll see where this little toddler ends up in ten years.

Photos from: VVV-Venlo

Now This Is One Beastly Cow!

2011-04-27T20:02:00.000-04:00

I was watching a documentary on steroid usage called "Bigger, Faster, Stronger" (which I highly recommend) with my friend Sam a couple of days ago and could not believe my eyes. It was Arnold Schwarzenegger in cow form! It puts all bodybuilders to shame.

This freakishly ripped cow has a gene deficiency that does not tell the body to stop producing muscle mass. These farmers have not injected these cows with any sort of hormone that will make it bigger unnaturally.

In humans, this gene deficiency is extremely rare but it is estimated that between 1% - 4% have this deficiency.

Here is the crazy thing. Some scientists have created a pill to block this gene so that individuals will be able to grow muscles non-stop. Why not just do it naturally?

Celebrity Corner: The Thor Workout

2011-04-27T18:45:00.000-04:00

Many of you know the new Thor movie is being released in about a week. I personally am looking forward more to the Green Lantern but watching the trailer for Thor, it has me pretty excited.

Chris Hemsworth packed on twenty pounds of muscle within three months which is actually pretty impressive. Apparently he gained to much muscle mass that he could not even fit into his Thor costume!
He used compound exercises such as squats, deadlifts, and bench press in order to slim down to the ideal weight and muscle mass.

If you want to find out his full nutrition plan and workout click HERE!

Supplements: The Importance of a Good Multi-Vitamin

2011-04-27T12:39:00.001-04:00

When I talk to others about supplementation, they brag how they spend so much money on all of these different types of new supplements and how it is the next best thing.

I tell them to take a step back and ask them if they are taking a multi-vitamin?

Most of the time they either...

1.) Laugh and say that their diet is good enough and they don't need it.

2.) Just never had the proper guidance and information.

3.) Can't afford to spend more money on a multi-vitamin.

Multi's are so important to any individual whether or not they are working out. Our body needs so many different vitamins and minerals and it is extremely hard to keep track of all of them. Simply by taking a multi-vitamin it helps to overcome many of these deficiencies. By taking this supplement it creates a solid foundation for proper nutrition.

Personally, ever since I have been using this supplement I feel a huge difference in every aspect of my life. The most important thing is that my energy level has increased at an exponential rate. One day I actually ran out of multi-vitamins and for the next two days I felt extremely groggy and sluggish.

I am a huge fan of the Optimum Nutrition "Opti-Men"and if you are female reading this then there is the "Opti-Women". I take them once when I wake up with my breakfast, lunch and then dinner. Another good one that is out on the market is "Dymatize Super-Multi". There are other companies such as "Animal Pak" but I think it is kind of insane that you have to take two packs a day which consists of 11 pills per package. Unless you are Lindsay Lohan there is something about taking 22 different pills in one day that just doesn't sit well with me.

So get out and pick up some multi-vitamins as fast as you can! Your health depends on it!