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Tuesday, June 16, 2009

Tom Venuto Interview

tom venuto burn the fatTom Venuto author of Burn the Fat, Feed the Muscle has turned 40, and was recently interviewed about the success of his book (being readied for a version 2.0 to be released later this year). I reviewed Burn the Fat a few years ago and got great results with it myself.

If getting into single digit body fat is your goal, and you’re serious about your training and nutrition lifestyle, then Tom’s book may very well give you the guidance you need to fulfill your dream.

Find out what’s new with Tom Venuto and read what he has to say about the Internets most famous and effective weight loss system.

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Wednesday, May 07, 2008

Fat Man Unleashed - Interview Part 3

fat man unleashedAs I said in Part 1 of this interview with healthy weight loss blogger Israel Lagares, in his best shape, a few years ago, standing 6 feet tall and weighing a muscular 235 pounds, Israel enjoyed living the fit life, working out and turning food into muscle. A few years later, having fallen off the fitness wagon and tending to not so healthy foods, he put on some weight and ballooned up to 348 pounds.

It happens to the best of us, something happens, life gets in the way, and for whatever reason, the guru of health or fitness gains some weight back.

Part 1 of this interview discussed his fitness routine, while part 2 was about his diet. We conclude this week with part 3, the Mental Game of getting back in shape.

The Mental Game of Getting Back Into Shape


RobHow important is the mental aspect to your training and nutritional program?



IsraelCrucial. Your head has to be in the game. You need to be mentally prepared to undertake the ups and downs that a diet or training program can have on you. There are going to be days when you just want to give it all up, but you need to dig down deep and stick with it.



RobDo you have any favorite sayings? Quotes? Anything that inspires you to be better, train harder or be more diligent with your eating?



Israel

My favorite saying is "Just Do It." I think it explains itself.



RobWhat happens when things don't go your way?



IsraelI cry like a baby. LOL. Seriously though, I just look at the positives and try to build on them.



RobHow do you deal with boredom in your program?



IsraelI tweak it. I tweak out the boredom every so often. Tweaking can be anything from adding/replacing a specific exercise to changing the location of your workouts to alternating a workout altogether (incorporating boxing instead of running).



RobHow does missing a workout affect you?



IsraelIt really brings me down. I feel guilty and then want to make up for it by over training, so it behoove me to not miss a workout.



RobWhat do you do about it?



IsraelIt rarely happens, but if I do I have a super intense workout the next day. This usually leads to some sort of strain, but i fight through it.

I try to plan ahead of time so that I don't miss any workouts.



RobHow important is a reward meal or a cheat meal from a mental perspective?



IsraelIt depends on the person. I can go a few weeks without a cheat meal and be fine, but some folks may need one cheat meal a week to stay sane. If that's what works for you, then go for it. When the time comes for a cheat meal you usually won't really overeat if you have been committing to your workouts and dieting. But, like I said, it depends on the individual. The best thing to do is find what works for you and stick to it.


I want to thank Israel for taking the time out of his busy schedule to participate in this interview series. Read about his , his in parts one and two and more about him on his weight loss blog.

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Wednesday, April 30, 2008

Fat Man Unleashed - Interview Part 2

fat man unleashedLast week I began my three part interview series with Israel Lagares who runs his healthy weight loss blog Fat Man Unleashed. Part one of the series was about his fitness routine, and this week we continue with his nutritional program.

RobDescribe the diet you're following to achieve your goal.



IsraelI am on a balanced protein, carb, low fat intake diet. I eat a lot of fruit, veggies and chicken. I don't eat a lot of refined or processed foods. I don't drink anything but water and green tea. Simple.



RobYep, sounds pretty simple. Seems we both believe eathing natural foods is the way to go. What is the main focus of the diet? (ie: cutting calories? cutting fat? eating natural?)



IsraelInitially it was cutting calories, but now I have focused on eating more fruits and veggies to "fill" me up.



RobSo Volumization then? High fiber foods? How many meals a day are you eating?



IsraelI strive for 5 to 6 but am more at about 4 to 4.75 meals a day.



RobI'm finding the same thing. As I eat higher nutrient density foods and higher fiber foods, I'm full longer and eating 5 or 6 meals is a little more tricky. Does the rest of your family / household eat the same way as you?



IsraelWith the exception of my daughter, yes. My wife has been an integral part in our healthy eating.



RobNice. It's always good to have support when it comes to nutrition. I had no idea you had a daughter. Do you allow for a reward meal (cheat meal) [explain how often and how you manage it if the answer is yes, also your favorite cheat meals]



IsraelMan o man. I love food. As of right now I am not allowing cheat meals, but I usually do when I am not an such an intense program. My favorite cheat meals are pizza, chicken Alfredo, and lasagna.



RobWhat about supplements? Which if any supplements do you add to your diet?



IsraelI supplement with a multivitamin, amino acids, creatine, glutamine, and protein.



RobI used creatine and Glutamine for years. Right now I'm sticking with Sunrider foods for my supplementation. Ok, what about Coffee? Would you choose coffee or green tea?



IsraelGREEN TEA! I refuse to drink coffee.



RobNice. Coffee is battery acid. Ok, what about water? Would you choose water by itself? or do you dress it up with some sort of mix? or do you drink a calorie free beverage?



IsraelAgua.



RobEating healty must be expensive for you? How much do you spend on food in a given week / month?



IsraelWe spend about $100 to 150 a week on groceries.



RobAwesome. That's less than me. Are there any foods you outright avoid and DO NOT eat?



IsraelYes, definitely. I make a concerted effort to avoid eating anything from a fast food restaurant.



RobList your top 2 supplements [and why if it applies]?



IsraelGlutamine and multivitamins. Glutamine helps my body with the recovery process and multivitamins help fill the void when I don't get all of my nutrients from food.



RobAnd finally Isreal, how about leaving some tips for the readers. Please describe 3 of your best eating or dieting tips:



IsraelIt's important to prepare. Prepare or plan your meals in advance. Know what you are going to eat well in advance that way you don't have to think about anything when the time comes. It's also important to forget.

If you have a bad day you need to acknowledge that you messed up and move on. Dwelling on the fact that you ate 2 whole pizza pies doesn't do anything but make you feel like crap. Put it behind you and get back on track with your life and diet. Finally, drink water. Water is your best friend. It helps with cleaning out your system, filling you up, and processing your foods.

The interview will continue next week when I talk with the Fat Man about his mental mindset to his training and nutrition. For more info about Israel, visit his weight loss blog.

Read this interview from the beginning - Israel's fitness routine.

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Tuesday, April 22, 2008

Fat Man Unleashed - An Interview with Israel

In his best shape, a few years ago, Israel Lagares stood 6 feet tall and weighed a muscular 235 pounds. Israel enjoyed living the fit life, working out and turning food into muscle. A few years later, having fallen off the fitness wagon and tending to not so healthy foods, he put on some weight and ballooned up to 348 pounds.

Out of shape and wanting to turn his life around, Israel launched his weight loss blog Fat Man Unleashed, in May of 2007 to chronicle the weight loss challenge that lay ahead of him.

In this first part of a three part interview, I ask Israel about the fitness routine that he's following to get him to his goal. In the following two weeks, we'll also discuss his nutritional approach and then finish up with the mental aspect.

Israel, or "Fat Man" as he likes to call himself, is a 27 year old man from Tampa Florida.

RobHi Israel, thanks for doing the interview. Lets start with your goals shall we? What is your current fitness or exercise goal?



IsraelThanks Rob, glad to be here. My immediate goal is to get to 265 lbs. while maintaining my strength and muscularity.



RobWhat methods are you using to achieve your goal?



IsraelI am on a healthy diet, weight training intensely, and performing cardiovascular exercises regularly.



RobDescribe the exercise program you're following to achieve your goal



IsraelI do cardio 7 days a week, alternating starting my mornings with a HIIT session or a stationary bike session. I then follow that up later in the day with another cardio bike session. My HIIT sessions are short and intense, no more than 30 minutes, and my stationary bike sessions are from 45 minutes to an hour while I catch up on some television or movies. I also make an effort to be more active than usual, i.e. go for long walks and play at the park with the family.

I also strength train every other day on the days that I don't perform a HIIT session. Lately I have been focusing on compound, multi joint exercises that develop my large muscle groups. I have temporarily eliminated any single joint movements, such as arm curls. My lifting sessions are short, 30 minutes or less, and are heavily focuses around squatting and deadlifting.

RobBrilliant - going for the big muscle groups first. Is this a year round exercise program?



IsraelNo, it is not. It's just a program I put together to help achieve my current goal.



RobWhat was your exercise program like prior to setting this current goal?



IsraelMy previous exercise routine did not include as much cardio and did not focus solely on compound movements.



RobWhat results are you expecting from this exercise program?



IsraelI expect to lose a lot of fat while maintaining muscle mass. I'm also expecting to maintain my endurance and strength.



RobWhen do you expect to reach your goal?



IsraelI should reach my goal towards the end of June.



RobDo you have a reward for reaching your goal? What is it?



IsraelNothing really besides going to the beach with my shirt off and telling friends about it. lol.



RobNice. Which is more important - Weight training or cardiovascular training in a weight loss / fat loss program?



IsraelI'm no expert, but I would say both are equally as important. They still come in second to your diet.



RobHow often do you change your exercise program?



IsraelI usually tweak my routines every 6 to 9 weeks.



RobDo you allow for down time at all? Recovery time?



IsraelI'll have plenty of recovery time when I die. Just kidding, I do. It's very important for your body to recover from all of the punishment it gets. Sleep is crucial!



RobYes, sleep is critical. What do you do if you simply do not want to go to the gym on a given day?



IsraelI have the luxury of working out at home. I have a gym set up in my backyard with all of my equipment, so I have no excuses to not train. If I felt like not working out I would convince myself to go for just 10 minutes and leave. This usually works because 10 minutes was enough to get me going and wanting to stay and finish up my session.



RobReally? a backyard gym. I'd love to see a picture of it and share it with my readers.

Subscribe to my blog posts using the form below to read the upcoming parts of the interview series with Israel Lagares. Next week I'll ask him about his diet and then finish up with his mental approach.

For more information on this blogger, visit his healthy weigh loss website Fat Man Unleashed. Aside from blogging, Israel is the editor of the brand new health news website dedicated to health and health topics, Health Ranker.

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