Sterling Advice

P90X2 is here!

noreply@blogger.com (Sterling Purdy) — Thu, 22 Dec 2011 16:35:00 +0000

If you're a P90X graduate, it's time for P90X2!

Even if you've not completed P90X, P90X2 is the 'upgraded' version that will absolutely get you in the best shape of your life!

Get it here now!

If You're Wondering Where I've Been...

noreply@blogger.com (Sterling Purdy) — Sun, 15 May 2011 14:54:00 +0000

As you may have noticed, I've been 'absent' for some time. To set you at ease, I've not begun a lavish career in fast-food or fitness gadgets like 'the shake weight'. I have, however, been on the back-end of a long journey of adoption.

After a 2.5 year process, we were finally able to bring home our first adopted child to add to our family of 6. She is from Ethiopia and she's beautiful. As part of that process, we've traveled back & forth to Ethiopia on various mission and humanitarian/medical aid trips. If you've never traveled to help in a 3rd world country, I'd encourage you to do so. You'll soon realize that your problems are not problems, but simple mole hills compared to what 2/3 of the world deals with on a daily basis. AND you can be part of the solution.

Until next time...

Below is a video that shows 2 of the 3 projects that we are a part of:

The City of Addis - A short documentary from Session 7 Media on Vimeo.

Potatoes: Good or Bad?

noreply@blogger.com (Sterling Purdy) — Wed, 27 Oct 2010 17:30:00 +0000

My good friend, Mark Sisson, sums up potatoe consumption with this thorough review. I'm a fan of potatoes (white potatoes in this case) and its cousin, the yam. I'm especially fond of the 2 related tubers when carb cycling during a lean down period.

Enjoy!

Until next time...

Top 10 Fasting Myths

noreply@blogger.com (Sterling Purdy) — Fri, 22 Oct 2010 16:30:00 +0000

Here's a great post debunking myths about fasting.

Until next time...

REVISIT: P90X: What's all the fuss about?

noreply@blogger.com (Sterling Purdy) — Sat, 12 Jun 2010 17:26:00 +0000

P90X has grown to massive proportions even since this original post in 2009. Have questions about P90X? Shoot me a comment or email. It's a challenge - Will you accept it? Summer is the time to commit to a high-quality, high-intensity workout like P90X! -Sterling

Original Article:

By now you've seen P90X everywhere. You've seen it on TV at all times of day. You've seen it plastered on web page after web page. You've seen it on QVC. And certainly you've heard of it by word of mouth. Chances are that you know someone that is an active P90Xer, has tried P90X, is about to try P90X, or at the very least...you've had someone ask you, "Have you heard about this P90X? What is it?" So you get the point. P90X has reached tipping point levels. So what's all the fuss about?

What is P90X?

P90X was created by Tony Horton, a fitness expert and celebrity trainer. He assembled a team of people including experts (including himself) in the fields of weightlifting, bodyweight exercise, muscle development, fat loss, yoga, pilates, cardiovascular exercise, and nutrition to develop a compehensive program that would promote fat loss accompanied by moderate gains in lean muscle. It was developed to be a '90-Day' program.

It includes 13 instructional DVD's, a detailed breakdown of all exercises in a P90X booklet, and a nutrition guide. The DVD's include: introductory DVD, chest & back, plyometrics, shoulders & arms, yoga x, legs & back, kenpo x, x stretch, core synergistics, chest-shoulders-triceps, back & biceps, cardio x, and ab ripper x. Its premise is muscle confusion; a concept that theorizes that if you constantly keep the muscles guessing, then your progress and gains in strength and muscle growth will not plateau. The key is consistency, intensity, and continuing to increase in weight (in weightlifting exercises).

There are lots of pull-ups, push-ups, squats and lunges in P90X. Whenever someone asks me for a brief description of P90X I'll respond, "pull-ups, push-ups, squats, and lunges". And ask any fitness guru and they will tell you that you can get in great shape with only those 4 exercises if you 'bring it' with intensity and consistency.

Does it work?

Yes. I'm a testament to P90X's legitamacy. It's not a get quick, take a pill, no-work fix. P90X is an intense, difficult program. It will push you to dig deep and work hard. If you eat right, and maintain consistency you will see results...guaranteed. As we've talked about before, you cannot out work a bad diet when it comes to weight loss, specifically fat loss. So if you use P90X to get in shape and don't eat right, you'll get in shape but may not reach your fat loss goals.

Who should use it?

Anyone looking to get in shape, lose fat, and build muscle should use P90X as a base fitness program. I say 'base fitness program' because I think P90X is a great start. Once you've used P90X to establish a baseline of fitness you can modify P90X and use other workouts like turbulence training to vary your workouts and keep things fun. If you are starting from a baseline of extreme out-of-shapeness, there's no need to fret. You can skip exercises and modify P90X to fit your current needs. Just keep pushing yourself to get to a point where you can do all the exercises and keep up. Trust me you'll get there.

When I started P90X 2.5 years ago I could only do 1 or 2 pull-ups and very few push-ups. Now, I'll push out nearly a couple hundred push-ups and about 130 pull-ups in any given workout. If I can do it, you can do it. I was as fat and out-of-shape as anyone who has ever started P90X (or any fitness regimen) and worked my way into great shape and a healthy level of fitness.

Community

We've talked before about the importance of surrounding yourself with other like-minded people. It really helps especially when starting a new program, new 'way-of-life', or anything new. It helps to have community for advice and support. You will get frustrated and have 'bad days' so community if of the upmost importance. P90X offers community message boards and it's a great way to start the program. There are limitless resources available and trust me, they help. Forums such as the one over at MDA are valuable as well.

One Final Note

P90X is sold as a 90-day program. But it doesn't have to be a 90-day program. You can make it a 180-day program or a 4 year program. I've been doing it for over 2.5 years and I've completed 8 rounds of P90X. I love it and it's great for me. I've also modified the workouts and added other workouts during those 2.5 years to fit my needs and change things up. You can do the same. If gaining lots of muscle mass becomes your goal, you can modify it to fit your needs OR change your workouts completely to not even include P90X. It certainly is not the be-all, end-all of fitness and there are plenty of ways to whip yourself into shape. However, P90X is a great place to start and you'll mold yourself into tremendous shape and develop tremendous strength, endurance, and cardiovascular fitness. Let me know how I can help and what questions I can answer. Bring It!

Until next time...

REVISIT: Where To Start?

noreply@blogger.com (Sterling Purdy) — Thu, 20 May 2010 05:00:00 +0000

So you've decided that it's time to make a change. You want to eat better. You want to feel better. You want to look better. You want to improve your life. So where do you start? Let's look at 5 key things to help change your health and fitness future.

#1: Change Your Mindset

This is absolutely crucial. You have to look at everything in a different way. Food, exercise, weightlifting, cardio, priorities; anything that has set you back in the past -- change your thinking about it. Don't think about food as a crutch or something to do while bored. Food is fuel; look at that way. Everything you eat will do one of two things: hurt you or help you.

Will this help me lose weight or gain weight? Will this help my workouts or hinder my workouts? Why am I eating this? If you are overweight, then food is the reason. You can talk about hormones, family history, metabolism...but it all comes down to calories (except in extreme cases). If you eat less calories than your BMR, you will lose weight, more specifically, body fat. If you eat more than your BMR, you will gain weight. Exercise will allow you to eat more (above your BMR) and we'll talk about that in a minute. It's a simple law of thermodynamics. The KISS (Keep It Simple Stupid) method applies here.

Set simple, realistic, measurable goals. Tom Venuto is a master of goal setting. There is a reason that highly successful people talk about the importance of goal setting; it's not a bunch of mumbo-jumbo. It's also not somoe magical ritual. If you write down your goals, post them in your bathroom & yet do nothing to work toward those goals, then your goal setting doesn't suddenly become some magical wand. Set goals, do the work, expect success.

One last note: get your sleep. We'll have a dedicated post to the importance of sleep in a future post. But for now, just know that not getting sleep will hinder your fat loss goals. Your goal should be 8 hours/night.

#2: Change Your Eating Habits

We've already touched on this above. But it warrants its own bullet point and another mention. We talked about intermittent fasting (IF) last week. IF can be your best friend when changing your eating habits. It is such a useful tool and a great way to cut calories in a very efficient manner. Think about it. If your BMR is 2000 calories and you finish a 24-hour fast with a 500 calorie meal, then you just saved 1500 calories. Theoretically, if you cut 3500 calories per week, you will lose 1 lb per week. In our example, you're 42% there because you've already cut our 1500 calories!

Not only are you cutting calories, but you are allowing your body a rest from the fed state and allowing your body to use your fat stores for energy. Your body is most effective in burning body fat for energy betweeen the 16-hour and 24-hour mark of a fast. Anything beyond 30 hours diminishes in its return of effectiveness. With that said, remarkably, I've had some of my best workouts after a 36-hour fast. IF is your friend.

Plan your meals around protein. Great protein choices: chicken, beef, buffalo, fish, eggs, and cottage cheese. Whole proteins digest slowly (keeping you fuller longer) and minimize a rise in insulin. Secondary to protein, your meal should consists of other whole foods including vegetables and fruits. Eat all the salad and fibrous veggies that you want to. They are not only good for you and contain massive amounts of vitamis and minerals, but they fill you up. Throw in some fruit to satisfy that sweet craving. Some of my favorite fruits: strawberries, blueberries, raspberries, and apples.

Hunger is a response to hormonal signals in the body. Some of those signals are learned. For example, if your body is used to eating breakfast every morning at 7 AM and you decide to fast for the first time, you will probably be pretty dang hungry around 10 AM. Most of that response is learned. Ghrelin is a key hormone that drives hunger. It stimulates and initiates hunger and becomes entrained to 'normal' meal times. So if you normally eat breakfast at 7AM, then you'll be hungry at 7AM. Based on research, ghrelin peaks for about 1 hour. Make it through that first hour of intense hunger and you'll be fine. As you change your eating times and habits, ghrelin will change along with you. The body is an amazingly smart and adaptive machine.

#3: Exercise Now

You've changed your eating habits and your mindset. Strike now. Don't wait to lose some weight and then start exercising. Do it all at one time. You'll feel better physically and mentally. And you'll get visible results quicker. I believe the best way to start exercising is to find a base program that is already laid out for you. You'll get a million different views on how to start and the best exercises to start with, but again KISS. Find a program and do it. Once you've hit your stride and are comfortable with where you are, then you can start adjusting the details.

When losing weight, you can never out-exercise a bad diet so food is 95% of the battle. But, again exercise will help both physically and mentally and you'll get a metabolism boost. Plus, when you exercise it will make you want to eat the right foods. You'll find that when you don't exercise, you tend to stray away from good foods and eat crap. If ever you are going to eat stuff like processed carbs and sugar, the time to do it is after an intense workout, but for some reason we eat better foods when we are working hard. I'm not saying that exercise is a license for making poor food choices, but something in our mind allows us to stray when we don't exercise -- our ability to rationalize bad decisions is something we all do. While on the topic: if you make some poor choices then just move on -- it won't kill you. And sometimes we just need a break. Allow yourself to live. That piece of Georgia pecan pie that I ate last night is not going to kill me. I just don't make a habit of it and you shouldn't either.

#4: Find a Support Group

The best way to stay motivated, especially during those times of frustration is finding other like-minded people. Also find people that look like you want to look. If you want to look like a body builder, then read articles written by body builders. If you want to look like a fitness model or have a slender, fit, beach body, then read about the workouts and foods that allow people to look like sleder, fit, and lean.

There are literally millions of message boards out in internet world. Find a fitness board. Ask questions, ask for help, and help others. It's invaluable to achieving your goals. Most are free, but there are some good ones that you can pay a yearly fee to join and they are well worth the money. A free forum that I frequent is over at MDA. There's a lot of knowledegable people over at MDA and they don't get much better than Mark Sisson. He's ripped and wants to help people live a better life.

#5: Have Fun

You are not going to stick with something if it's not fun. That's the main reason that you've got to find a program that is right for you. I don't think it gets much better than P90X. It is a great place to start and you can create your own workouts from this solid base of fitness. There are lots of fun, different, out-of-the-box 'programs' out there.

If you need to change-up your workout, then change it up. Go for a jog, ride your bike, run sprints, jump on a trampoline, go for a swim. Just have fun. When it starts getting old, just change it up. Now on the flip side of things, you will have days that you just don't feel like working out. Do yourself a favor -- just do it. I guarantee you will feel better as you begin to progress through your workout. When you are finished with your workout, you'll be so glad that you made yourself do it. Trust me.

So Now What?

Get started today. Make a commitment and execute a plan to change your fitness and health future. Your personal and business life will improve. You will think better and get more things done.

Will you make the change?

Vacation Notice

noreply@blogger.com (Sterling Purdy) — Wed, 19 May 2010 00:20:00 +0000

I'll be on vacation and won't be posting until the week of May 24. Life has been very active and busy so I've not been able to post lately.

I just wanted to let you know that I'm alive and well.

Until next time...

Intermittent Fasting and The Holy Grail

noreply@blogger.com (Sterling Purdy) — Wed, 12 May 2010 09:43:00 +0000

Today is the 2nd to last day to get Tom Venuto's 'The Holy Grail' FOR FREE. This $47 value is guaranteed to work if you follow Tom's advice and detailed plan.

The Holy Grail

But I am here to tell you how to make Tom's program even better and more efficient...

The answer: Intermittent Fasting (IF)

You can read about IF in past posts on Sterling Advice:

Until next time...

Meal Idea: Rosemary Grilled Chicken with Squash & Zucchini Salad

noreply@blogger.com (Sterling Purdy) — Sat, 08 May 2010 11:00:00 +0000

I wasn't starving tonight so I cooked a very light and full-of-flavor dinner. The grilled chicken was well complimented by a light, raw squash & zucchini salad (for lack of a better term).

Ingredients:

1 chicken breast (1/2 pound)
Rosemary, thyme, Tony Chachere's, onion powder, garlic powder, black peper
1 raw squash, chopped
1 raw zucchini, chopped
2 slices of red onion, chopped
A handful of fresh cilantro
A squeeze of fresh lemon
1 tsp extra virgin olive oil
1-2 TBSP red wine vinegar
1/4 tsp Dijon mustard

Directions:

Chicken

Season chicken generously with spices. Use fresh rosemary and thyme if available.
Grill chicken

Squash & Zucchini salad

Chop squash and zucchini into small pieces
Chop cilantro and red onion and add to mixture
In a separate bowl, combine olive oil, vinegar, and mustard
Add 'dressing' to veggie mixture
Squeeze lemon juice in veggie mixture and stir
Add Tony's to taste

Note: After I cut my grilled chicken into smaller pieces, I tossed the chicken with 1 TBSP of BBQ sauce (a mere 25 extra calories and 6 carbs).
Enjoy!

Calories: About 300

Macronutrient Breakdown: 62% protein, 21% carbs, 18% fat

Video: Richard Nikoley interviews Mark Sisson

noreply@blogger.com (Sterling Purdy) — Thu, 06 May 2010 11:00:00 +0000

Below is an interview with Mark Sisson, author of The Primal Blueprint. The interview is conducted by Richard Nikoley of Free The Animal.

It's a great interview about how Mark's business & experience came about to bring to fruition The Primal Blueprint. Thanks to Richard for making the video interview embeddable.

Until next time...

Barefoot Running: Legit or Crazy?

noreply@blogger.com (Sterling Purdy) — Tue, 04 May 2010 15:28:00 +0000

Until about 2 years ago, I had never heard of barefoot running. I mean, seriously? I'm not talking about kids running in the yard barefoot. I'm talking full-fledged running on a football field, soccer field, open grassy areas, or pavement. Huh?

Picture this: you are driving around town and as you are waiting for a red light to turn green, you glance to your right and you see a guy running...barefoot. 'What the...' you say out loud. Must be some crazy hippie...

So is barefoot running just some fad? Is it something that's been brought to the forefront lately by fitness blogs, websites, and major newspapers only to fade away with time? I don't think so. And here's the reason why: It's good for you.

Bare-footing strengthens muscles in the foot and lower legs, helps your body reconnect with your foot's 'senses', improves balance, and takes the impact off of the knees and hips -- all of which are NOT helped, in fact worsened, by shoes with extra cushioning and shock-absorbing technology. In a study published earlier this year by a Harvard biologist, it was found that footwear alters the normal form and function of the foot. Think about it and it makes total and complete sense. Modern footwear has altered our body's ability to properly respond to stimuli and make needed adjustments (tiny as they may be) because the foot cannot sense what is going as it's sheltered from its environment.

Additionally, running shoes force a runner to heal strike (rear-foot strike) as opposed to a natural, fore-foot strike that carries much less impact and collision of foot to ground. Below is an excerpt from the aforementioned study in Nature:

Evidence that barefoot and minimally shod runners avoid RFS strikes with high-impact collisions may have public health implications. The average runner strikes the ground 600 times per kilometre, making runners prone to repetitive stress injuries6–8. The incidence of such injuries has remained considerable for 30 years despite technological advancements that providemore cushioning and motion control in shoes designed for heel–toe running27–29. Although cushioned, high-heeled running shoes are comfortable, they limit proprioception and make it easier for runners to land on their heels. Furthermore, many running shoes have arch supports and stiffened soles that may lead to weaker foot muscles, reducing arch strength. This weakness contributes to excessive pronation and places greater demands on the plantar fascia, which may cause plantar fasciitis. Although there are anecdotal reports of reduced injuries in barefoot populations30, controlled prospective studies are needed to test the hypothesis that individuals who do not predominantly RFS either barefoot or in minimal footwear, as the foot apparently evolved to do, have reduced injury rates. (Vol 463|28 January 2010 doi:10.1038/nature08723)

Further analysis showed:

Kinematic and kinetic analyses show that even on hard surfaces, barefoot runners who fore-foot strike generate smaller collision forces than shod rear-foot strikers. This difference results primarily from a more plantarflexed foot at landing and more ankle compliance during impact, decreasing the effective mass of the body that collides with the ground.

I started barefoot running about a year ago. Technically, I'm not barefoot running because I wear my Vibram Five Fingers when I run on the road. But I am. My five fingers just protect my soles and toes and I've not 'worked up' to running completely barefoot...YET!

I'm not a 'big runner'. Most of my running is limited to sprints once or twice per week with (1) 5k per week. I am beginning to train for a 10K in July and wouldn't dream of buying another pair of running shoes. Why? Because even as little as I've run in the past, my knees and lower back would hurt after running. Could I chalk it up to improper form and inexperience? Sure. BUT, after starting to run 'barefoot' in my VFF's, the pain that I used to feel in my knees and the after-effects on my lower back and hips (infrequent) disappeared. This coupled with my personal study of foot strike, collision impact AND the testimony of 1000's of barefoot runners who run A LOT, makes me feel pretty confident that by bare-footing is much better for me, my feet, and my body than paying $120 to run in a pair of shoes that invoke damage rather than offer protection.

Until next time...

Meal Idea: Filet Mignon, Spinach with Cream Sauce & Cottage Cheese

noreply@blogger.com (Sterling Purdy) — Sat, 01 May 2010 11:00:00 +0000

Pretty much everyone enjoys a tenderloin filet mignon (unless your a vegetarian). I thought I'd share a delicious meal that I whipped up for you to enjoy.

Ingredients:

Tenderloin Filet Mignon (I used a 7.3 oz filet/.45 lbs/206 grams)
A bag of spinach (142 grams)
1 small onion
2 TBSP butter
4 TBSP heavy whipping cream
4 cloves minced garlic
Parmesan cheesed, zested (about 20 grams)
Salt, pepper, other spices

Directions:

Season steak to your liking 6-8 hours in advance of cooking. Stick back in fridge.
Remove steak from fridge about 30 minutes before cooking.
Chop onion and add to 1/2 TBSP butter -- sauté
In a separate small sauce pan, melt 1.5 TBSP butter, then add heavy cream, parmesan cheese, minced garlic, and black pepper to taste -- simmer.
Throw steak on grill. For an average filet, 5 mins of each side will achieve medium rare (cook to your liking).
Add bag of spinach to onion and cook down until spinach is wilted. Season to taste (I like Tony Chachere's)
Take steak off grill and cover for 5 mins. This allows steak juice to re-absorb back into the steak and maintain incredible flavor.
Putting it all together:

Place spinach on plate
Spoon 1/2 cream sauce over spinach.
Place steak on spinach and sauce. Spoon remaining cream sauce over steak.
Serve with 1/2 cup cottage cheese.

Enjoy!

Nutrition Facts:
Calories - 965
Protein - 68.9 grams
Carb - 27.1
Fat - 65.5

How To Get Fat and How To Lose Weight

noreply@blogger.com (Sterling Purdy) — Thu, 29 Apr 2010 13:55:00 +0000

Sometimes it is incredibly frustrating to see people on the internet and on fitness boards constantly try to defy the law of thermodynamics. 'Calories don't count' is a term I often read 'You'll go into starvation mode' is a phrase I'll often hear when suggesting to cut calories to lose weight or when I suggest one to embark on a IF regimen.

Some are so blinded and myopic that they believe that low-fat is the ONLY way to lose weight or that low-carb is the ONLY way to lose weight. I'm here to tell you it is all about calories.

People who eat a diet low in fat to lose weight (a fad that has thankfully been reduced to a few) are eating less calories because they've cut the macronutrient with the most calories (more than double that of carbs and protein), but they usually 'starve'. Those who embark on a low-carb or low-carb & high-fat diet lose weight because they are EATING FEWER calories. Studies have shown that protein is highly satiating and protein and fat together are even more so.

Now I'm not hear to bash a low-carb lifestyle, because that is generally how I live. In fact, I'm a big supporter of Mark Sisson and The Primal Blueprint. I believe eating primally is the healthiest way to eat. A diet that is full of protein, fat, veggies, and fruit is the healthiest option. It's devoid of overindulgence in processed fats and processed carbohydrates that have lead to the obesity, diabetes, and CV disease epidemic in our country. Eating whole foods is how we were meant to eat.

However, when believing in a way of life becomes so myopic (take notice internet board groupies) that you start to deny that calories don't matter...you've gone too far and you lose credibility. People on the internet suggesting that calories don't matter are WRONG. Do not listen to them or you will stay fat. You'll also never achieve low body fat levels if that is your goal.

Listen to experts like Tom Venuto, Lyle McDonald, and Martin Berkhan. These guys are considered experts in the fitness and fat loss world. Each will tell you that a low-carb diet works beautifully to help rid fat and achieve lower body fat levels. BUT each will tell you that in the end, it's about calories. Listen to a guy like Mark Sisson who will tell you to eat a diet rich in protein, fat, veggies, and fruits and he'll also tell you that if you eat too many calories -- you will not lose weight. Oh and not to mention, ALL of these guys will tell you that you need to get off the couch and exercise.

With all that said, I'm linking below some great articles for you to sink your teeth into. Folks, if you want to lose weight -- you've got to eat few calories. Eat McDonald's for all I care, but you've got to be in a calorie deficit to lose weight. Eat lots of protein, moderate amounts of fat, lots of veggies, and moderate amounts of fruit. Limit processed carbohydrates and completely avoid processed trans fats and oils rich in omega-6's.

AND FOR THOSE OF YOU THAT ARE TRYING TO 'HELP' PEOPLE:

STOP TELLING THEM THAT CALORIES DON'T MATTER BECAUSE THEY DO!

http://www.bodyrecomposition.com/fat-loss/how-we-get-fat.html

http://fitnessblackbook.com/diet-tips/martin-berkhan-scorch-through-your-fat-loss-plateau/

http://www.marksdailyapple.com/the-context-of-calories/

http://www.maxcondition.com/page.php?11

http://burnthefat.com

http://www.bodyrecomposition.com/fat-loss/all-diets-work-the-importance-of-calories.html

Comparing Diets: Part 1
Comparing Diets: Part 2
Comparing Diets: Part 3
Comparing Diets: Part 4

Until next time...

Meal Idea: Egg Casserole

noreply@blogger.com (Sterling Purdy) — Sat, 24 Apr 2010 17:41:00 +0000

Here's a quick meal idea for your weekend. It's high in protein and fat with limited carbs coming from fresh veggies.

Egg Casserole:
6 Eggs
Chopped squash & zucchini (about 200 grams)
2 TBSP heavy whipping cream
Chopped mushrooms (about 100 grams)
Chopped onions (1 small onion/about 200 grams)
1/4 cup of your favorite cheese
4-6 cloves of garlic
1 tsp of butter
Seasonings of your choice

Directions:

Preheat oven to 325-350
Butter a small baking or casserole dish
Chop all veggies and set aside
Beat eggs and cream together
Mix eggs with chopped veggies
Add cheese and mix
Add seasonings and mix
Pour into pre-buttered dish
Bake @ 325-350 for about 40 minutes or until the middle is firm

Enjoy!

Until next time...

Direction, Not Intention, Determines Destination

noreply@blogger.com (Sterling Purdy) — Thu, 22 Apr 2010 22:10:00 +0000

I ran across this article today and it's well worth reading. If your goal is one thing, yet your decisions lead towards a different goal? Are you serious about your goal?

Take a look at the article.

Ask Yourself 4 Questions

The Satiety Effect: Macronutrients and Meal Frequency

noreply@blogger.com (Sterling Purdy) — Thu, 15 Apr 2010 15:43:00 +0000

Most people know that a diet that is low in carbohydrates is the most efficient and effective way to lose weight, specifically body fat. Some chalk it up solely to a stabilization and decrease in glucose and insulin levels. Others say it's only because you eat less on a low-carb diet, therefore it's a simple matter of calories or the resulting calorie deficit. I believe it's a combination of both and a little more...

The advice I give to frequent email inquiries and clients is keep protein relatively high -- for a variety of reasons. 1) Protein keeps you fuller, longer; 2) protein 'preserves' lean muscle in a calorie deficit; 3) protein has the greatest thermic effect, i.e. it takes more energy for your body to process protein.

With that said, there was a great article published recently in Obesity Journal regarding the effect of higher protein and meal frequency on satiety, appetite, and hormonal responses. It supports what I believe to be true. a) keeping protein high is essential in controlling appetite and b) fewer meals is better (which is 'automatic' when using daily IF).

The sample size of the study is small and it was only in obese men, but it applies to both men and women and both lean and obese individuals. I'm a living, breathing example of this mindset and many I know (who are lean and strong) also believe in a high-protein, low-meal frequency lifestyle.

I'm embedding the study below, but here's a quick summary:

Small sample size of 13 obese men. ( Applicable to both men and women, obese and non-obese based on anecdotal experience and testimonies).

One group ate 'normal' protein (defined in study) levels 3 meals/day
One group ate 'normal' protein levels 6 meals/day
One group at 'higher' protein levels 3 meals/day
One group at 'higher' protein levels 6 meals/day

PYY is a hormone that measure satiety. The higher the PYY levels in your body, the more satisfied and fuller you are.

PYY levels were highest in the higher protein, fewer meals/day group

Ghrelin is a hunger hormone; it's what tells you that you are hungry. It is a programmable hormone. For example, if you initiate an IF regimen, your ghrelin will 'relearn' when to tell you that you are hungry. This is a very cool adaptation the body makes.

Ghrelin was lowest in the higher protein, few meals/day group.

Both ghrelin and PYY levels were supported by both perceived satiety and hunger.
Pre and postprandial hunger, satiety, plasma glucose, and hormonal responses (plasma insulin, ghrelin, and PYY) were assessed.
The normal protein, fewer meals/day group showed the greatest rise in plasma glucose and insulin. This makes sense when you consider that this group consumed more calories AND more carbs per meal.

The higher protein, more meals/day group showed the smalled rise in plasma glucose and insulin; this again makes sense for the same reasoning.

The study suggested that higher protein intake and fewer meals/day promotes satiety and challenges the concept that increasing the number of eating occasions enhances satiety in overweight and obese men.

Supported by the premise that by eating fewer meals per day, but the same amount of protein contributes to increased PYY levels and decreased ghrelin levels.

You can see why I support a higher protein diet coupled with IF and fewer meals/day. Some days I can only eat one meal because I normally consume 50-60% of my daily required calories in my post-workout meal. However, I usually eat 2 meals per day over a 6-8 hour period. One occasion, I'll eat 3 meals but I never consume more than 3 meals/day.

I'll offer this last disclaimer or footnote. When all is said and done, it's all about calories. BUT I believe the best, healthiest way to eat is primal-like while utilizing IF and exercise.

Until next time...

There's nothing like Spring!

noreply@blogger.com (Sterling Purdy) — Tue, 13 Apr 2010 19:53:00 +0000

There is nothing like Spring! For those of us who don't live in places like Southern California where spring-like weather is an everyday occurrence, spring is thoroughly enjoyed and appreciated. Mild temperatures, beautiful sunrises and sunsets, and bountiful amounts of blooming flowers and trees just scream "COME OUTSIDE, ENJOY ME"!

Since Spring has arrived in Baton Rouge, I've not missed one day to get outside and bike, run, walk, eat, drink coffee, drink beer, cook, or just relax and listen to the birds chirp as the sun rises or sets.

The picture you see above is a sunset at the LSU Lakes in Baton Rouge. This is where my wife and I love to spend time (with and without the kids) walking, jogging, or just enjoying the sites and sounds (we saw a small alligator last week).

Spring is the PERFECT time to make a decision to get in shape, lose body fat, get your body ready for summer and the beach, and just enjoy God's beautiful creations. Spring provides you with no excuses! It's not too cold; it's not too hot.

Just last night, my wife and I took our 4 kids on a beautiful bike ride to our local market. We grabbed some water and a variety of meal choices and headed for a pretty area to park our bikes, enjoy our meals, and enjoy each other. What a great way to get exercise, enjoy a meal, and spend time together!

So what's the point of this post? GO OUTSIDE! Enjoy Spring! There are no excuses. This is the time to eat right, eat less, move more, get outside and get in shape.

Until next time...

The 'Buy-In' Factor

noreply@blogger.com (Sterling Purdy) — Fri, 09 Apr 2010 16:05:00 +0000

First of all, I apologize for my recent, unplanned hiatus from the blog. Life has been very busy. Family life has been crazy -- with 4 children (soon-to-be 5 or 6), life has a way of happening like that. Work has been very busy as well. I like to post one or two times per week, but sometimes life gets in the way. If that happens, always feel free to email me with questions. Want me to cover a specific topic? Just let me know.

Now onto the topic of the day...

Much of what we talk about on Sterling Advice is about choices. And when one makes a choice, many dynamics play into that decision (or series of decisions) -- family, friends, health, attitude, social norms, social pressures, mental state, etc.

So what nudges one to make a specific choice related to health or fitness?

Family death directly related to unwise health choices.
Family history of obesity or diabetes and you want to reprogram your genes and break the 'cycle' of slavery to unwise life choices.
Desire to feel better.
Desire to eliminate 'needed' prescription drugs.
Just want to 'get healthy'.
Want to change your body composition.
Want to lose weight and/or body fat.
Want to get ripped.
Upcoming family reunion or class reunion.
Upcoming meeting where you want to look better and feel better.

All of these reasons could lead you to make an immediate choice to change your health and fitness for the better. But what makes you stick with that decision? What causes that paradigm shift that truly changes your life?

For me, it was several things. At first, I just wanted to look better. After figuring out that just looking better and hearing people make positive comments about my changes wouldn't sustain my motivation, it changed to more long-term thinking. I figured out that eating and living in a healthy manner allowed me to not only look better, but feel better pretty much all of the time. You can read about my transformation here.

But the summary of my story is that those positive choices CHANGED MY LIFE. My asthma disappeared for the first time in my life, my thinking was clearer, my sinuses weren't stuffy, I was a happier person, I was more pleasant to be around (just ask my wife)...just to name a few obvious things. The before and after pics on my blog only tell a fraction of the story. What the pictures don't show is what changed inside my body and inside my head.

Once I realized that just 'looking good' (that's a relative term) wasn't enough to sustain my motivation, I had to figure out what would.

Feeling better EVERY DAY in every facet of my life became the motivation. This became my 'Buy-In' Factor. And the positive choices that fueled that motivation also had to have their own 'Buy-In' factor.

5 keys things that fueled my life change were the following:

The Primal Blueprint and Mark Sisson were key in my life-changing decision making and choices. The more I researched what Mark brought to light, the more I bought-in. I may not agree with every single thing that Mark says, but that's irrelevant. I buy into his philosophy on health and fitness. He helped change my life and we've become friends as a result. What could be better than that?
Intermittent fasting was crucial to my success. BUT I had to 'buy-in', especially in the early days of fasting when I was hungry. Understanding the incredible benefits of IF helped me push through and now I enjoy employing IF every, single day. It will free you from being a slave to the 5-6 meals/day mantra.
Tom Venuto was another key to my success. His unending understanding of calories and macronutrient manipulation is unbelievable. Tom is a 100% natural bodybuilder and knows more about fat loss and lean muscle gain than anyone I know. I believe IF and fewer meals per day is better than 5-6 meals per day (which is where Tom stands), but who can argue with Tom's results and those of his clients. We still 100% completely agree on calories.
Which leads us to the understanding of calories. An extremely crucial concept to understand. The 'buy-in' to the FACT that a calorie deficit = fat loss and a calorie surplus = no fat loss was something I had to 'buy-in' to . You would be amazed at how many do not understand this simple, but absolute law of physics (except in very rare situations).
Research. I didn't have the 'Buy-In' Factor with any of the first 4 items until I did my research. YOU will not 'buy-in' until you back your beliefs (or what you want to believe) with research to support it. I run sprints every week because research has shown that they are likely one of THE BEST exercises that you can do, period! As I grew to understand their benefit(s), I grew to enjoy them with purpose.

YOU have to do it for YOU; not necessarily for anyone else. Although my changes were, in large part, for my family as well. It's had a tremendously positive effect on them.

So do you have the 'Buy-In' Factor?

What will make you make positive, LASTING changes? It can start with a small goal or motivation, i.e. an upcoming class reunion. But to sustain a life-changing paradigm shift you have to buy-in. Dig deep, do your research, challenge the status quo, challenge conventional wisdom, find YOUR 'Buy-In' Factor.

Until next time...

Tom Venuto Speaks on 'Healthy' Fast Food

noreply@blogger.com (Sterling Purdy) — Wed, 17 Mar 2010 13:28:00 +0000

Tom Venuto, author of Burn The Fat, Feed The Muscle and most recently The Holy Grail, speaks on 'healthy' fast food. I think you'll find his article below helpful, enlightening, and truthful about fast food and what is really meant by 'healthy' fast food.

Be sure to check out his Burn The Fat Inner Circle.

Until next time...

The Double-Edged Sword of “Healthy” Fast Food

Tom Venuto

What’s on the menu at fast food restaurants lately? Ironically enough, the answer increasingly is… “health food!” Even more incongruous, many fast food joints are advertising their food for weight loss. Healthy weight loss food at Taco Bell and McDonalds? Is this a positive move to be applauded, is it a big corporate money grab or is it a double edged sword? Here’s my two cents:

Almost everyone remembers the Jared weight loss campaign for Subway. He was the guy who lost 245 pounds during which time he ate at Subway regularly. He simply picked the lower calorie items on the menu. Jared later became a spokesperson for Subway in their nationwide advertising campaigns which became known as the Subway Diet.

During that campaign, Subway sales doubled to 8.2 billion. How much the increase came from the weight loss ads is unknown, but there’s little doubt that using weight loss as a marketing platform was a boon for Subway.

Subway has since moved on to $5 footlong subs, which worked wonders for their bottom line in the recent recession. But other fast food chains picked up the weight loss torch where subway left off.

The most recent talk of the blogosphere this year is the Taco Bell drive through diet. With its own dedicated website and advertising campaign, the drive through diet flaunts their own “Jared”: Christine!

The restaurant seems to be walking on FTC-strewn egg… er… taco shells, being very conservative with their claims. They say Christine’s results aren’t typical, she lost the weight (54 lbs) over 2 years by reducing her calories to 1250 a day, and part of her success was simply from choosing Taco Bell’s new lower calorie “Fresco” items.

These include “7 diet items with 150 to 240 calories and under 9 grams of fat.” For example, there’s a chicken soft taco with only 170 calories, 4 grams of fat, 22 grams of carbs and 12 grams of protein.

By swapping some of these items with their regular (and higher calorie) menu items, you’d take in fewer calories and less fat. If all else remained equal, this could help you lose weight. For people who refuse to give up eating at fast food restaurants, this is arguably a positive thing.

Take my brother for example, He’s not a total junk food junkie, thanks partly to my influence and the influence of our parents. I have vague memories of my health-nut mom feeding us wheat germ and cod liver oil (by the spoonful) when we were candy-munching kids in California. She once tried to feed us eggplant pizza as a sneaky way to get us to eat vegetables. That ploy didn’t work – we were young but we weren’t stupid – we knew it wasn’t Pizza Hut! (I hate eggplant to this day).

Many years ago, I even managed to get my brother going to the gym and whaddya know, he’s been going ever since. But despite the positive role models he has, left to his own devices, he WILL make a beeline to Taco Bell and McDonalds and so will the friends he hangs out with.

I went to McDonalds with him a few months ago (I was trapped in the car with no choice), and he was about to order a bacon cheeseburger. I glanced at the menu and said, “That’s 790 calories!” I glanced down at his belly, then continued, “Look, they have chicken wraps. Why don’t you have one of those?” Without questioning me he said, “Ok,” apparently happy just to get any McDonalds fix. I couldn’t talk him out of the soda, but I’m working on it okay? At least I got him to stop getting refills.

Right there at the counter they had the nutrition information sheets:

McDonald’s honey mustard grilled chicken wrap: 260 calories, 9 grams fat, 27 grams of carbs, 18 grams of protein.

That saved him 530 calories. Am I happy there is something with 260 calories on the menu and not just 700 calories across the board? Absolutely. And DO I applaud the fast food restaurants for offering lower calorie choices? You bet, although I’d like to see more one-ingredient choices like baked potatoes, baked sweet potatoes and whole fruit…plus some decent salads).

The big mistake almost everyone is making, even fitness and nutrition professionals who have been blogging about this lately, is that while they are agreeing that it’s nice to have low calorie items on the menu (especially with calories posted), they are calling these low calorie fast food items “healthy choices.”

Some journalists and bloggers have jumped into the fray and cleverly countered…

“These new fast food menu items are NOT healthy, they’re only ‘healthi-ER.’”

I think they are both mistaken.

This food is not healthy nor is it healthier. It’s only lower in calories.

The only way you could say these lower calorie fast food items are healthier choices is in the sense that they can help to reduce total daily caloric intake, if all else remains equal. That could help people lose weight and if they lose weight the weight loss could improve their health. Eating smaller portions of refined carbohydrates or sugars might also be healthier, from a glycemic point of view.

But what if your definition of healthy food is dependent on nutrition, nutrient density and absence of artificial ingredients?

Let’s take a look at that very low calorie chicken wrap. Do you really think it’s healthier just because it’s got 1/3 the calories of a bacon cheeseburger?

Here’s the ingredients straight from McDonald’s website:

McDonald’s Grilled Chicken Breast Filet (wrap): Chicken breast filets with rib meat, water, seasoning (salt, sugar, food starch-modified, maltodextrin, spices, dextrose, autolyzed yeast extract, hydrolyzed [corn gluten, soy, wheat gluten] proteins, garlic powder, paprika, chicken fat, chicken broth, natural flavors (plant and animal source), caramel color, polysorbate 80, xanthan gum, onion powder, extractives of paprika), modified potato starch, and sodium phosphates. CONTAINS: SOY AND WHEAT. Prepared with Liquid Margarine: Liquid soybean oil, water, partially hydrogenated cottonseed and soybean oils, salt, hydrogenated cottonseed oil, soy lecithin, mono- and diglycerides, sodium benzoate and potassium sorbate (preservative), artificial flavor, citric acid, vitamin A palmitate, beta carotene (color). (and don’t forget the 800 mg of sodium).

HOLY CRAP! Shouldn’t chicken breast be just one ingredient… chicken breast?! Isn’t that generally what healthy, whole food is – one ingredient?

This is not food. It’s more like what Michael Pollan would call an “edible food-like substance.”

What about the honey mustard sauce? First ingredient after water is… SUGAR!

The flour tortilla ingredients? Enriched bleached wheat flour, also made with vegetable shortening (may contain one or more of the following: hydrogenated soybean oil, soybean oil, partially hydrogenated soybean oil, hydrogenated cottonseed oil with mono- and diglycerides added), contains 2% or less of the following: sugar, leavening (sodium aluminum sulfate, calcium sulfate, sodium phosphate, baking soda, corn starch, monocalcium phosphate), salt, wheat gluten, dough conditioners, sodium metabisulfite, distilled monoglycerides.

Trans fats? Sugar? Aluminum? Stuff you can’t pronounce and have to look up to find out it’s preservatives and disinfectants?

Don’t confuse the issues: weight loss and health…. Calories and nutrition. There IS a difference!

Yes there is overlap. If you reduce calories and you reduce obesity, you improve your health, but was it the food or the weight loss that increased your health? You could have lost weight eating small portions of real healthy, nutrient rich food as well and you’d be healthier and more energetic for it.

This my friends, makes “healthy” fast food a double edged sword.

There are people I care about, not just my clients, but my own family, and I want the best for them all. But my brother, and many other people, aren’t going to completely give up fast food. If I can get him to make better bad choices that could help him keep his weight under control. If that works, then I’m pleased that the fast food restaurants have such choices to offer.

But if you wanted to make a good choice - a healthy choice - you’d forget about “driving through” anywhere on a daily basis, and you’d save the junk for your planned cheat meals (although, frankly, I can think of far better ways to spend my “free” calories).

The Subway diet, the Drive Through diet, The Cookie Diet, Kentucky grilled chicken or the Weight Watchers approved McDonalds menu (yes its true, what a pair that is!) Don’t kid yourself - it’s not only not healthy, it’s not healthier – it’s lower calorie junk food.

“Welcome to our restaurant sir. Would you like a large plate of dog poo or a small plate of dog poo?”

“No thank you, I will take neither. No matter what the serving size, crap is still crap.”

Burn The Fat Inner Circle

Holy Grail Available: Inner Circle Special

noreply@blogger.com (Sterling Purdy) — Fri, 12 Mar 2010 02:50:00 +0000

Last week Tom Venuto released a NEW ebook called, "The Holy Grail Body Transformation System". I featured it on my blog because I'm a big believer in Tom Venuto. If you want to understand how to gain muscle and lose fat at the same time, there's no one more qualified or more knowledgeable than Tom.

This program teaches you how to gain muscle and lose fat at the same time, a goal many people once thought was impossible.

The proven fact is - you CAN gain muscle and lose fat at the same time. But it's more complicated than most people think and you must have EVERY aspect of training, nutrition and lifestyle in place to make it work.

So Tom has finally simplified and demystified the process of gaining muscle and losing fat at the same time in this short (74 pages) new manual.

The public offer expired last weekend. No one outside our inner circle can get the ebook anymore until its re-released officially in its final version several months from now for the regular price (will probably retail for $37-$47 range).

However, if you missed the public offer, there is still ONE way to get your hands on the new Holy Grail ebook:

Tom has VERY generously made this ebook available to his Burn the Fat Inner Circle members at NO extra charge! It's a limited-time members-only bonus!

You can learn more about the inner circle at: Burn The Fat Inner Circle

When you join the inner circle, the ebook is right there on the home page of the members-only area for you to download. But this is the last chance ANYONE will have to get the ebook for many months.

For the next several months, Tom is going to be working on a final edition of the ebook, using feedback from hundreds of emails he received from readers, and after working with a group of test "guinea pigs" who are tracking their results for case studies.

So, to get the Holy Grail Body Transformation ebook now before it's gone for a long time, visit the Burn the Fat Inner Circle home page using the link below

Burn The Fat Inner Circle

After you click the link you will be brought to the Inner Circle membership information page that tells you all about what membership has to offer.

After you join, you will be able to access the "Holy Grail" ebook for instant download inside the Private member's only area.

Check out this feedback from Holy Grail readers below:

"My name is Amber. I just finished your newest e-book: The Holy Grail. I have a graduate degree in Athletic Therapy, a Bachelor's degree in Human Kinetics/Exercise Science, and a diploma in Human Performance. I loved Burn the Fat, Feed the Muscle (BFFM), and I loved the Holy grail (HG)."

Holy Grail Feedback...

Super easy read for anyone (layman or academic)
Peppered with the perfect amount of research
Nice flow, a great continuation for BFFM, which is the BEST book
I have ever read on nutrition
Comprehensive
Fresh approach to zig-zag method
Great Conclusion (p.42), all main points were presented, and all "apply it now" info was readily available
I like how you presented research and then educated the reader how not to take all research findings at facevalue, and to dig a little deeper. Example: you presented research in a few areas, then you lead the reader to question research validity, and demonstrated how "experts" can take certain findings from experiments and present them as gospel when there's much more to their findings than what's presented.
I love your writing style, it is always consistent and flows nicely...it makes for an easy read, and I never get bored.
You always get down to the point and you are not too wordy--as I find most other nutrition/training books are.
You make all principles easy to apply by telling the reader exactly what he needs to know."

More Comments:

"Last night I stayed up late just to read Tom Venuto's new ebook release The Holy Grail: Body Transformation Program. I've met Tom in person (a fellow New Jerseyian) and he really knows his stuff. SERIOUSLY.

In the Holy Grail, he explains how it IS possible to gain muscle AND discard fat at the SAME time. He is a champion natural bodybuilder, author of Burn the Fat, Feed the Muscle and The Body Fat Solution. He doesn't just rely on theory - he lives what he teaches.

He's also one of the most voracious readers of scientific study after scientific study about health, weight loss, muscle building, body composition and nutrition that I've ever met. Lucky us! We get the advantage of him distilling all that snore scientific mumbo jumbo information into books that people can understand. The other great thing I love about Tom is that he doesn't push powders, supplements or sports drinks. It's all clean wholesome food with Soul!"

- Lilla, New Jersey

Join now and grab your copy today!

FREE Holy Grail

Until next time...

Primal Shopping For Fat Loss

noreply@blogger.com (Sterling Purdy) — Mon, 08 Mar 2010 20:12:00 +0000

Recent posts have centered around several core issues in health and fitness. Fat loss, eating primal foods, and calories were central in all of them. Today, I thought I'd talk about how to shop at your local grocery store in order to help you reach your fat loss and fitness goals.

In the end, calories take precedence over all. But I believe eating, and that means shopping, primally is the healthiest way to reach your goals. Keeping your diet devoid of processed carbohydrates and fats is essential in maintaining a heathy, anti-inflammatory body.

Limiting these processed foods also allows you to avoid huge spikes of glucose followed by massive rushes of insulin -- both leading to cardiovascular disease, obesity, & diabetes AND putting those folks at high risk for cancer. Research has strongly sugggested that intakes of fat, saturated fat,and cholesterol are NOT the culprits in heart disease; but rather highly processed foods and beverages in the forms of carbohydrates and frankenfats.

Trying to live and eat primally can be a challenge, especially with the barrage of advertisements seen and heard on a daily basis for Coke, McDonald's, Subway, Taco Bell, KFC, Stouffer's, Kraft, Nabisco...you get the picture. So how do you live and eat primally in today's world? Where and how should you shop at your local grocery merchant of choice. Here's 5 tips to help:

1. Don't go to the store when you are hungry. We've all heard this before, yet we often go when were are ravaged with hunger. Eat before you go shopping. If you don't eat, grab a big bottle of water, some hot tea, or some coffee while you are shopping. It will keep your hands and mouth busy and keep your mind focused on what you need to buy for later, not what you want to eat now.

2. Shop on the perimeter of the store. Think about what's usually on the perimeter of any supermarket. Eggs, cheese, meats, fish, veggies, fruits. That should make up most of your diet if you are living primally and fueling a healthy, active lifestyle. You may also have bakery items on the perimeter -- stay away! That's processed carbohydrates and fats at their best -- or worst.

3. Don't shop in the aisles. You may need soups, broths, salsa, or frozen items but the majority of your shopping should be limited to the perimeter. The aisles contain highly processed items, cereals, grains, pastas, and wheat products. All contribute to an inflammatory response that your body will normally greet their presence with. IF you choose to buy these items, consume them only around your most intense and larger muscle workouts. Although, you are much better off consuming natural, starchy carbs like potatoes, sweet potatoes, and yams.

4. Have a meal plan and make a list. Think about anytime that you've had success at anything. To be successful you need a plan. It's no different with succeeding at your health, fitness, and fat loss goals. You need a plan. Plan out your meals for the week or, at least, for the next few days. From that plan you should birth a list. Plan your meals, make a list, and stick to the list. I often cook in bulk so that I'm not constantly having to cook (although I end up cooking a lot anyway). For example, I'll cook 2-4 lbs of chicken and I'll use that chicken in different ways for different meals. Hard boiled eggs provide a great source of protein & fat; I always have them on hand. Make sure you build-in contingency plans for days with little time to cook or unplanned snacks. Protein should be the base of all meal plans. 40-50% of your calories from protein is a good benchmark.

5. Read labels. By staying on the perimeter, you shouldn't have to do this too much. However, if there is a label -- read it! By reading the label, you'll avoid buying items with hidden sugar, loads of unneeded salt, and ingredients you can't pronounce. If you are going to buy processed items, then the fewer the ingredients - the better.

If you want to lose body fat, build lean muscle, and live a healthy, symptom-free life then these 5 tips should help.

Eat lots of protein, lots of veggies, moderate/high amounts of fat, and moderate amounts of fruits with limited amounts of processed food. Limit your crap food to 20% of the time and either precede it or follow it with intense workouts and/or intermittent fasting.

And please trust me that the 5 tips I've put before you...they work! I'm a living, breathing example. If you haven't already, you can read about my life transformation here.

Until next time...

Is a calorie a calorie? Thermodynamics, metabolic advantage, Colpo, & Eades.

noreply@blogger.com (Sterling Purdy) — Sun, 07 Mar 2010 00:03:00 +0000

Pull up a seat!

Brew a cup of coffee or pop some poporn. Whatever fancies you...just set aside some time to read the links that I will provide below. If you are even remotely interested in health, fitness, nutrition, and fat loss then you are going to enjoy the next hour or so...

The subject?

Do calories from a carbohydrate, a protein, or a fat gram differ in their ability to incite weight loss, specifically fat loss?

Can you eat more calories on a low-carb diet than you would otherwise and still lose weight? Do you eat less calories on a low-carb diet and is that the reason that they are successful? Is there a metabolic advantage? Or is a calorie still a calorie?

Is weight loss about controlling insulin levels or about calories? Is it a little bit of both? Does the satiating hormone cholecystokinin (CCK) play a role in weight loss?

I'll let you decide the answer(s) to the above questions. Click on the links below. I'd love to hear your comments.

Dr. Michael R. Eades
Anthony Colpo

Until next time...

Guaranteed Fat Loss and Muscle Gain...At The Same Time

noreply@blogger.com (Sterling Purdy) — Thu, 04 Mar 2010 13:53:00 +0000

There's only 2 days left to get Tom Venuto's FREE 'The Holy Grail' with your purchase of Burn The Fat, Feed The Muscle.

After reading it for a 3rd time, I want to emphasize how good it is. There is no doubt in my mind that if you follow the recommendations in his ebook, you will lose fat and gain muscle at the same time.

I'll take it a step further. I believe that if you follow the advice that Tom gives AND enlist intermittent fasting, then you'll truly get the best results possible by losing fat and gaining muscle at the same time giving you lean gains that you never would have imagined.

Steps to GUARANTEED muscle gain and fat loss AT THE SAME TIME:

1. Read The Holy Grail. Get your free copy here.
2. Use the techniques that Tom discusses in his free ebook, specifically using high calorie days with larger muscle group resistance days.
3. Use intermittent fasting (IF) daily. Use a 14-18 fast daily, followed by 6-10 hour feeding period. This will be done in 2-4 meals.

As a reminder, Tom is only offering this special offer until Friday, March 5th.

Stop looking for the solution to simultaneous muscle gain and fat loss. It is possible. And this is the answer.

Until next time...

How To Gain Muscle and Lose Fat at the Same Time

noreply@blogger.com (Sterling Purdy) — Wed, 03 Mar 2010 22:02:00 +0000

Almost everyone knows about the biggest loser - that reality show/weight loss contest on TV where overweight people drop ridiculous amounts of weight -like 15 or 20 lbs in a week, and 150 or 200 lbs by the time the show is over.

This past January the guys at over at the Burn the Fat websites completed their first ever body transformation challenge contest.

But their contest was NOTHING like the biggest loser.

In fact, Josh Ketter, the overall men's winner, and Ryan Cochrane, one of the finalists, only lost a pound.

Now, you must be thinking, "what the heck kind of weird body transformation contest were they running where the winner and the finalists only drop a pound?

Well, it would seem weird if you thought that success at body transformation meant dropping weight on the scale

But did you ever stop to think about the difference between fat weight and muscle weight?

Think about it - if those contestants on the biggest loser gain muscle - they get penalized, right?

Penalize someone for gaining muscle?

Shouldn't contestants be REWARDED for gaining muscle as well as burning fat?

That's the problem with wt loss contests today and with a lot of people in the industry in general - they are obsessed with scale weight but they don't pay any attention to body composition (the fat-to-muscle ratio).

Of course, some of the contestants in that contest did drop a lot of fat - 15, 20, even 25 lbs in only 50 days. But the person who dropped the most pounds was NOT necessarily voted as the winner.

That explains how the judging was done - some of the winners were rewarded because they made tremendous improvements in their body composition, even though their scale weight didn't change that much.

Josh lost 8 pounds of fat and gained 7 pounds of muscle in just 50 days. He only lost a pound on the scale because the muscle weight replaced the fat weight.

Ryan Cochrane lost 8 pounds of fat while gaining 7.7 lbs of muscle in 50 days. His weight hardly changed.

Sarah kensington actually GAINED a pound, from 119 to 120 but her body fat decreased from 19% to a ripped 12.6%. Thats a 7.9 pound GAIN in lean body mass and a 7 pound loss of body fat - remarkable for a MAN, almost unheard of for a woman!

When you look at their before and after pictures, you can see that even though their weight changed by less than a pound, they TOTALLY TRANSFORMED THEIR BODIES!

How?

They gained muscle and lost fat at the same time!

Maybe you're thinking, "wait a minute, I thought it was impossible to gain muscle and lose fat at the same time? Don't you need a calorie deficit to burn fat and a calorie surplus to build muscle?"

Well, yes and no. Calories do matter, but according to fat loss expert Tom Venuto, the guy who sponsored the recent body composition fitness contest, it's much more complicated than that because of things like
within-day energy balance, hormonal fluctuations and "energy partitioning."

It was these unusual contest results that prompted Tom to dig into the scientific research on concurrent muscle gain and fat loss and create a new program that he calls:

"THE HOLY GRAIL BODY TRANSFORMATION SYSTEM: How to gain muscle and lose fat at the same time"

This is not an easy goal to achieve - So I'm sorry, butI have no miracle for you. If you're looking for magic bullets, go elsewhere. This is a serious and very strategic program.

Concurrent muscle gain and fat loss is the most difficult goal to achieve.

That's why people call it the "holy grail"; because it's so elusive.

BUT MAKE NO MISTAKE: IT IS POSSIBLE.

I'm sure you've heard this subject debated ad nauseum on discussion forums. Those debates probably left you confused and not sure what to believe either.

This new ebook sets the record straight in such a way that you could say it's the LAST WORD on gaining muscle and burning fat at the same time;
it's impressively referenced with peer-reviewed research and frankly, it just makes sense.

Tom Venuto's previous best selling ebook, Burn the Fat, Feed the Muscle (BFFM) has become known to many as a "fat loss bible"

Burn The Fat, Feed the Muscle

But BFFM is designed specifically for fat loss. What if you want to lose fat AND gain muscle?

That's exactly why this new program was created.

It's the first course of it's kind that builds on the techniques of BFFM and teaches a system for gaining muscle and burning fat simultaneously,
and explains the process scientifically.

If you're skeptical, I don't blame you. Even I was skeptical when I heard about it.

But when you see BOTH; real-world case studies AND the scientific proof, it makes you want to stop and take a look.

Right now the 1st edition of Tom’s new HOLY GRAIL body transformation ebook is available for just the next 3 days in limited release.

It's actually not even for sale separately yet.

What Tom decided to do was offer the holy grail ebook as bonus with the purchase of his Burn The Fat, Feed The Muscle ebook.

The Holy Grail ebook is available only for the next 3 days at:

The Holy Grail ebook

(offer expires on Friday march 5th, 2010)

On March 6th, he's going to take the holy grail course off the market for a while, to correspond with some of his new customers and collect feedback
and case studies to incorporate in the 2nd edition.

Then the grail ebook will be officially re-released later this year at the regular retail price.

So, this is a great opportunity to pick up Tom's fat loss bible AND get the holy grail ebook for fr-ree at the same time.

If you'd like to be in this first wave of people to try this new combined muscle-building and fat burning system, this is the ONLY way to order at the moment:

Burn The Fat, Feed The Muscle AND The Holy Grail (FOR FREE)

Purchase a copy of Burn the Fat, Feed the Muscle ebook, and the HOLY GRAIL body transformation ebook comes along with BFFM for fr-ee.

You may have already heard of Tom's Burn the Fat, Feed the Muscle book before, so if you already have it, the other way you can get his new Holy Grail program is by joining the Burn the Fat Inner Circle - all members there are also getting access to it this week up until Friday the 5th. More info on Tom's inner circle at:

Burn The Fat Inner Circle

Until Next Time...

Reader Question: P90X and Primal?

noreply@blogger.com (Sterling Purdy) — Mon, 01 Mar 2010 16:42:00 +0000

I get lots of emails during a given week asking my advice on certain health and fitness issues. I am humbled that so many seek my advice, but please know that I'm still learning. I immensely enjoy sharing what I've learned during the peaks and valleys of my health and fitness journey, which is why this blog exists in the first place. I'm not always right and I'm constantly evaluating what and how I do things. I'll reiterate what I have said before: do your research! Read what you find to be credible, but make your decsions based on the successes and faliures of you and others, science, and logic. With that said...

Sterling Advice reader David posed an interesting question to me recently. It concerns P90X and a primal-like lifestyle. Can they coexist? Below is David's question(s) with my following answer(s).

Part I:

I stumbled on your blog via MDA and was very excited to find another person who is living primally, but also chooses to continue P90X (contrary to primal exercise dogma). For the record, I haven't started P90X yet. I started with a round of Power90 in November and lost 25 lbs.

I've continued on to the Power90 Master Series and I'm looking forward to P90X. I find your story interesting because it seems like you're simply a bit further down the same road I'm on. I'm a huge fan of Tom Venuto, who's latest book helped me immensely and I'm an obvious fan of MDA and The Primal Blueprint.

However, living primally is a recent change for me and I feel as though I'm struggling a bit. My broad question to you is: If you're still doing P90X, how do you reconcile it with living primally, in terms of a diet almost devoid of carbs, and a far more intense exercise program than Mark Sisson prescribes? Maybe I haven't "broken through to the other side" yet, but I'm suffering from lack of energy, fatigue, etc - probably sugar withdrawal. Does it get better? Or have I just not found the sweet spot for my carb intake yet? The absolute most frustrating part is my complete inability to "bring it" during my workouts like I used to. I still do them but I just bonk from the outset. I appreciate any thoughts you'd have on the subject - I know it's a complex one.

I would say that P90X is Primal-like. The workouts are 40-45 minutes and high-intensity. As you know a primal-like workout is short and high-intensity and doesn't waste time, yet produces results. P90X certainly fits that description. You have to remember also that Mark Sisson, as he has shared, was a slave to training 20 years ago. He now just wants to maintain a healthy and active lifestyle with the least amount of work and time.

In a given week, I normally do all the resistance workouts in P90X and add sprints. I do yoga every so often (I need to do more and will as spring approaches). I do the P90X plyometrics workout most of the time. I'm never lacking for energy EVEN when I cut calories to lean down for the summer. My diet is not devoid of carbs either; I'll eat below 100 grams most of the time, below 50 some of the time, and between 150-200 less of the time. I stay away from grains and processed carbs for the most part. I'll derive my carbs from fruits and veggies, an occasional white potatoe, and sweet potatoes more often. I'll indulge in 'crap' food every so often. But I typically plan ahead and fast either before, after, or both. I believe my asthma solution was due mostly to ridding wheat and wheat products from my diet and reducing milk products drastically.

You can definitely live primally and kick butt with P90X. Cut out the sugar and processed crap and your energy level will go up.

Part II:

Additionally, I have Asthma and was previously on all kinds of meds. I weighed 220 lbs at my heaviest. I'm down 60 lbs total, 25 lbs since I started P90 in November. I'm the thinest I can ever recall being in my life. I'm "clean" of Nexium for 5 months now and I just started to radically reduce my Advair. These are all good positive things, but I really want to keep my momentum going.

I can appreciate what you say about P90X however, I just got the impression that it was "too much" for Primal, especially the cardio, and you'd have to eat a lot more carbs to fuel those kind of workouts every day. I guess not if you're able to do it successfully on 50 or less carbs a day.

I like to workout first thing in the morning mostly because it's convenient for my schedule. I used to get up early and eat something small like 1/2 of a banana, which would give me a boost for my workout. Since going primal I workout fasted and I feel like crap. I also used to take a recovery drink. I stopped doing that too. I'm just wondering when I'm going to get my energy levels back so I can push it in the workouts. I have almost completely cut out grains and processed carbs and in fact, I find I get nauseous now when I do happen to eat them.

I know it takes your body time to adapt and reprogram, so I guess I will just have to wait a little longer!

The cardio in P90X is not what Mark is 'talking about'. He's talking about chronic cardio such as running mile after mile after mile, and plugging away endless hours on a treadmill, stairmaster, and the like. One's body does not require a lot of carbs to do P90X. Start by eating 150 grams or less/day. Just make sure the carbs are mostly from fruit and veggies.

A lot of the 'carb thing' is mental. In the past, I've done what is called a PSMF (protein sparing modified fast) where 85% of my diet was coming from protein. I was only eating less than 20 carbs/day and that is measuring every single gram; the carbs came only from vegetables and salad. My workouts were fine, but I expected them to be fine and so they were. In fact, your body doesn't require (as in your body absolutely having to have them) carbs -- AT ALL. Check out a recent post, it may help: http://bit.ly/cJqrLf.

One more thought. A very common problem for lethargy and feeling like crap during/after a workout is water intake/dehydration. Make sure that you are drinking at least 2-3 liters/day of water. Also, make sure you are taking a mulit-vitamin and omega-3.

As you can see, living primally and doing a workout like P90X can coexist. I hope this Q & A has been helpful. Feel free to post your comments and questions. If you have a question, be like David and send me one.

Until next time...