Archive for November, 2009

This is the BEST Body Transformation EXERCISE on The PLANET!

NO, it’s NOT about cardio and it’s got NOTHING to do with resistance training… Have YOU Performed This Body Transformation Exercise YET?

Here it is… Answer These 3 QUESTIONS:

  • What DO YOU want to ACHEIVE?
  • Why DO YOU want to ACHIEVE it?
  • How DO YOU plan to ACHIEVE it?

I’m guessing most of you want to smack me in the face as you were probably getting all excited about discovering some new ground-breaking, kick ass exercise. SORRY to disappoint you, but we all need to stop looking for the exercise HOLYGRAIL.

There’s no exercise that’s that powerful to be honest, but taken the time to answer these questions honestly and becoming emotionally attached is extremely powerful and the 1st step to success as you look to transform your body!

1: What DO YOU Want To Achieve??? Be very clear and specific with this one. Saying ‘I want to lose weight or build muscle’ is not being very clear or specific. How much weight (fat) do you want to lose, how much muscle do you want to build? What type of physique or look are you chasing, etc??? Do you want to feel better and function better as well as looking better?

2: Why DO YOU Want To Achieve It? This is the most important question of all 3 and the one you need to spend most time on answering. This is the make or break question. KEEP ASKING YOURSELF WHY… Why do you want to build muscle, burn fat, become healthier, look better, etc. Because you want better health and to have more energy? GREAT… next question… WHY do you want to have better health and more energy??? KEEP ASKING WHY, until you reach your emotional trigger point! You need to become emotionally attached to your why!

3: How DO YOU Plan To Achieve It? Now that you know what you want to achieve and have a strong reason for wanting to achieve it, it’s time for you to answer how you are going to achieve it and plan out the detailed action steps you are going to take… to make it happen! Not to try or attempt making in happen…

BUT the STEPS you will take to GUARANTEE your SUCCESS!!!

ALSO… along with these action steps you will also need to attach a timeline. A realistic time frame to achieve your desired goal(s), making sure the timeline is challenging. Goals with timelines attached that are not very challenging are just as bad as goals with unrealistic timelines.









Ian Graham, ABS Co-Author and BEST Body Award Winner
Sculpt Your WHOLE Life, Not Just Your BODY

P.S. ABS Version 2:0 is launching in mid December and is going to blow you away with the new content and bonus materials. Grab your copy of ABS Version 1:0 today and receive ABS Version 2:0 free of charge once it launches in mid December. Click on the links below to get your copy today and start burning off dangerous abdominal fat.

LADIES… Click here to get your copy of ‘Athletic Body Sculpting’ For Females and your body transformation success blueprint!

GUYS… Click here to get your copy of ‘Athletic Body By Design’ For Men and your body transformation success blueprint!


Let’s Look Closely at Training Intensity and Diversity, and the PARALLEL we can draw Between FOOD and EXERCISE!!!


No doubt everyone understands what training diversity and intensity means? You’ve all no doubt seeing the TV adverts for P90X and heard the words ‘MUSCLE CONFUSION’ uttered over and over.

Now I am all for diversity within the training program, but there’s a problem with changing things too much and it goes against what you’ve been told on theP90X adverts. P90X I think is a fairly good looking program. Lots of free weight and body weight exercises… I’m all for that and circuit type and metabolic type work… ANOTHER THUMBS UP from me.

BUT… I am not for anyone training 90 days straight and if you can’t get it done in 60 minutes or less, don’t do it. INTENSITY is KEY, but high intensity can’t be maintained too long, so keep workout session duration to 60 minutes or less.

The BIG Problem I Have With The P90X ‘MUSCLE CONFUSION’

I agree 100% that diversity is a good thing… BUT problems arise and results SLOW when there’s too much diversity and not enough allowance for PROGRESSION! Here’s a section I have taken from our ‘Athletic Body System’ Ebook in which we addressed this very topic ina  little detail.

Too Much Variety and Not Enough Progression

One BIG PROBLEM we see with trainees today is that they want to do EVERYTHING! They see some big clown in the corner doing a single hand overhead extension and think to themselves ‘that’s it! That’s the exercise I was missing, if I do that one exercise I’ll get huge and look great naked!’

Do you really think THAT PARTICULAR exercise is the key to your success? We seriously doubt it!

 Now one of two things happens in this instance.

1. The person does ALL the exercises he/she picks up along the way AND the ones he was doing before. Ultimately they end up with a truck load of exercises and this leads to WAY too much volume and very time consuming workouts.

2. The Person swaps between every exercise they see and never stay with any one exercise or combination of exercises long enough to adapt to them?!

SORRY. It doesn’t work like that! REMEMBER; You must be consistent with your training! Not only training frequency but also training type!

The old FITT Principle will go a long way to explaining this

Frequency: In order to make progress you must train frequently, right? Well if you change the session CONSTANTLY you will not attack that specific movement pattern often enough. Even if you are training 5 days per week you could still not be training with enough frequency if there is TOO much variability in your programme.

Intensity: Whether you’re training for fat loss, to gain muscle or to simply improve conditioning levels, intensity is the KEY! Since when did high reps with light weights and running at low to moderate speed for long durations become part of training for fat loss and developing a lean body? These are endurance training methods and should not be utilized by those seeking real world fat loss results or anyone who wants to develop a lean athletic physique. The body needs to be stressed if you want to see progress and we achieve this via INTENSITY, not by performing low intensity work for longer durations. So you must remember, regardless of what your goals are, you must LIFT HEAVY and MOVE FAST!

Time: Time economy. . you can train for an hour and a half but how many minute of that hour were you WORKING for? Seriously . . a set of bench presses takes all of 15 seconds. You rest for two minutes then another 15 seconds work. . hmm I’d say people work on average 6/7 minutes in their entire 90 minute session!? I think we can be a little bit more economical than that and fit 30 minutes work into a 45 minute session!

Type: If the type of exercise is changing too much or varying too much (slot in cant get stronger on an endurance programme) also training for ONE WEEK on strength and lifting heavy and the next week trying to burn ‘some fat’ and then the week after working on ‘your fitness’ is NOT the way to go! The type of training is changing too much! Stick to something for a reasonable amount of time! PLEASE!

Do NOT be under the misconception that if you stop doing you flat benching for 6 weeks that you are going to lose ALL of the progress made! Once you are doing a variation of a horizontal push for that time period (close grip benching or dips for example) you will ‘not lose it all’ I will reiterate a small point. . your body does not know you are ‘benching’ it only detects a big ass weight falling on you and will do its best to get it off! Think of REPLACING a big movement such a s a bench press with dips for a few weeks NOT adding to the session volume! It will however be taxing the body from a different angle and add to the greater good! Don’t be surprised if when you return to benching your numbers add up!

KEY Take Home Point!!! Do you really have to ADD that exercise instead of replacing it with something? Do you really think THAT PARTICULAR exercise is the key to your success? Get REAL! And Get REAL Results!


I want to draw a parallel between food and exercise so you can visually see the importance of training intensity and where training diversity comes into play. Let’s look at nutrition first.

With your nutrition you want to consume a ‘VARIETY’ of foods, but there are certain foods that are what I refer to as ‘STAPLE’ foods in your diet. The MUST HAVE foods and the foods you should eat daily… foods like green veggies, berries, fresh fruit, lean proteins, eggs, nuts and other sources of healthy fat.

Then there are ‘additional’ or supplementary foods you will consume. Foods such as low fat-low sugar (or sugar free) dairy produce , beef, seeds, sweet poatato, wholegrain bread, oats, salt free seasoning and so on. These foods please your pallette and help add variety and spice up your nutritional plan. They are not the staple foods, but the supplementary ones… they are the foods you occassionally consume throughout the course of the week.

When it comes to training you want to be on a STAPLE DIET of compound movements like presses, pulls, squats, deadlifts, push ups, chin ups and dips. Those are your money maker exercises… the exercises that give you most bang for your buck so to speak… and the ones you want to always be working on improving.

Supplemental exercises would be stuff like core work and smaller, isolated movements such as curl and extension movements. STILL very important stuff, but they should not make up the bulk of your program… 25% at most I would suggest! AND if you don’t have the STAPLE exercises in place, you have NO RIGHT to be performing these supplementary type exercises in the first place!

INTENSITY… Think of intensity in reference to quality. The foods you consume, need to be of great quality. Don’t just buy broccoli and spinach, but good quality broccoli and spinach. The same is true with exercise. You may be using the right selection of exercises, but not using appropraite levels of intensity when performing them.

Maybe you are using too much load or maybe you are using too little load and too performing too much low volume work…

High reps + Light weights DOES NOT = INTENSITY, even if you do experience fatigue and feel the BURN! Don’t be a fatigue seeker and don’t always be chasing, and basing your workout on,  the BURN!









Ian Graham, ABS Co-Author and BEST Body Award Winner
Sculpt Your WHOLE Life, Not Just Your BODY

Are you an ABaholic? Are YOU ADDICTED to crunches and other so-called ab exercises? Do you find yourself constantly overdoing the ab work in an effort to, or hope to, develop the lean midsection you want.

Do you feel guilty if you finish a training session without doing some ‘DIRECT’ ab work… yet you don’t feel as guilty about failing to fully clean up your nutrition?

Sport and health body

Are you an ABaholic who is struggling to get CLEAN (nutritionally) and achieve results?

Are you struggling to kick the habit. The habit of habitually doing endless crunches and ab work?

You NEED to kick the habit, get CLEAN (nutritionally) and call on the help of the AA if you truly want to achieve the midsection you want.

If you have a headache you take aspirin… you ingest the aspirin and they get absorbed and just as the commercial says they ‘target pain’ FROM THE INSIDE. You wouldn’t on the other hand stick the aspirin in your ear or grind it up and rub it on your head, would you? I hope not.

Well that’s basically what people are doing by training to target abdominal-belly fat by doing crunches and other types of direct abdominal work. You don’t address abdominal-belly fat by specifically zoning in on the abs themself.


Your ab addiction isn’t healthy and it’s not helping you get the six-pack you are wanting…YES I want you to DROP the crunches and other useless ab exercises and focus on doing the right things that will help you DROP the lbs and inches… and most importantly, drop the belly fat!

Traditional abdominal crunches and other traditional abdominal exercises are NOT the creme de le creme of abdominal training and do absolutely nothing to remove stubborn abdominal fat… the fat that’s keeping your abs from ever being visible.  ALSO, these traditional exercises are often performed using far too much lumbar spine flexion, which is not good. Your lumbar spine should remain stable!

PEOPLE OFTEN LOOK AT ME FUNNY… I often have people ask me what the best ab exercise are, and when I mention sprinting, jump exerises (like burpees and tuck jumps), deadlifts, push ups and heavy dips/chins, people often give me a funny look. You see they want to know what I suggest, but if my suggestion doesn’t require them to lay on their back or simply flex their hips they see my suggestions as a bit odd. Their mindset is still fixed on crunches and leg lifts.

DON’T get me wrong. I’m NOT anti ab work… I just want you to be doing ab work that will work for you. The only traditional crunch I ever do or recommend is the serratus crunch, but I only recommend it for individuals who are already lean and as one of my heavier loaded abdominal exercises. Hanging leg (knee) raises are good, but there’s no need to tuck your knees into your mouth and force your lumbar spine into serious  flexion. KEEP lumbar flexion minimal and keep the leg lift slow and controlled both on the way up and as you lower your legs.

KNEE UP CHIN UPS… Is a great variation of the hanging leg raise. Perform chin ups whilst keeping your hips flexed. NOW this is a challenge to even the most advanced trainee. Knee up chin ups, give them and try next time your at the gym!

The AA is Here to HELP You!!!

NO… Not that AA, I’m talking about the ‘Athletic Approach’ to fat loss and ‘Athletic Abdominal’ development! To burn off nasty belly fat you have to get clean nutritionally and train metabolically, targetting the bodies metabolic hot spots so that you work more muscle mass, burn more calories and create a ripple effect that allows you to continue burning calories at a higher rate for hours and hours post exercise.

When it comes to actual abdominal work… you should only start to perform specific isolated abdominal work when your bodyfat has been reduced significantly… and when you do, the exercises you utilize should require you to…

  • Stabilize your lumbar spine, not flex it
  • Place your body in various positions, and not just lie on your back
  • Perform metabolic type abdominal work to BURN abdominal FAT

OKAY Here’s The KEY Takeaway POINTS!!!

  • You NEED to get CLEAN… If you want to get LEAN
  • You NEED to call on the help of ‘THE AA’ to achieve lean ABS

REMEMBER… Being an alcoholic may well lead to you achieving a KEG (beer belly), but being an ABaholic will not lead to you having a six-pack. DITCH the AB Addition starting today! Do it for the love of your abs, PLEASE!!!

If you want to learn how to properly address stubborn abdominal fat and train to achieve lean abdominals, do yourself a favor and grab a copy of my ‘Athletic Body System’ ebook.

LADIES… Click here to get your copy of ‘Athletic Body Sculpting’ For Females and you’ll also receive your copy of the ‘Midsection Makeover’ manual, and many other BONUS resources.

GUYS… Click here to get your copy of ‘Athletic Body By Design’ For Men and you’ll also receive your copy of the ‘Athletic Abdominals’ manual, and many other BONUS resources.









Ian Graham, ABS Co-Author and BEST Body Award Winner
Sculpt Your WHOLE Life, Not Just Your BODY

P.S. ABS Version 2:0 is launching in mid December and is going to blow you away with the new content and bonus materials. Grab your copy of ABS Version 1:0 today and receive ABS Version 2:0 free of charge once it launches in mid December. Click on the links below to get your copy today and start burning off dangerous abdominal fat.

LADIES… Click here to get your copy of ‘Athletic Body Sculpting’ For Females and you’ll also receive your copy of the ‘Midsection Makeover’ manual, and many other BONUS resources.

GUYS… Click here to get your copy of ‘Athletic Body By Design’ For Men and you’ll also receive your copy of the ‘Athletic Abdominals’ manual, and many other BONUS resources.


Many of you know I’m training my buddy here in LA the last 9 weeks and he’s dropped over 30lbs so far and down 19 and 1/2 inches overall. Not too shabby. So my question is… how do you measure success and progress???

I’m going to keep this posr rather short. If the weighing scale is your only ways of assessing progress and measuring success, you will be doomed to fail. You need a selection of assessment tools to properly evaluate progress. I like to use the following:

  • Photos… before photos and bi-weekly or montgly progress photos
  • Scales… just for a reading on ones total body weight
  • Girth… measurements of various sites on the body
  • Bodyfat… % to assess lean body mass and fat mass
  • Clothes… do they fit you better or no longer fit you at all?!?
  • Mirrors… are you happier with what you see in the mirror?
  • Words… are you using less critical words towards yourself?

This morning my buddy had only dropped 1.4lbs (still good), which was way off the normal 3.6lbs he’s been loosing on average the previous 8 weeks… BUT he was still really happy because he lost a full 2 inches overall this week and 1/2 inch was from his waist and another 1/2 inch was from his hips. 8 of the total 19 and 1/2 inches he’s lost has come off his waist and hips… and the speed at which the inches is coming off those particular sites is starting to accelerate now. He was patient and persistent and now it’s paying off.


56 DAYS = 29lbs Down and LESS 17 and 1/2 Inches of FAT!!!

That’s my buddies last 56 days progress pictures above. Day 56 was last Saturday (not today). In total he has dropped over 55lbs since mid July. I personally believe he would have quite a few weeks back if we were only using the sacles and basing that as our sole assessment tool and means of measuring success. Thankfully we aren’t and he’s very focused and happy with the progress he’s making. 









Ian Graham, ABS Co-Author and BEST Body Award Winner
Sculpt Your WHOLE Life, Not Just Your BODY

P.S. ABS Version 2:0 is launching in mid December and is going to blow you away with the new content and bonus materials. Grab your copy of ABS Version 1:0 today and receive ABS Version 2:0 free of charge once it launches in mid December. Click on the links below to get your copy today and start burning off dangerous abdominal fat.

LADIES… Click here to get your copy of ‘Athletic Body Sculpting’ For Females and you’ll also receive a copy of the ‘Midsection Makeover’ manual, and many other BONUS resources.

GUYS… Click here to get your copy of ‘Athletic Body By Design’ For Men and you’ll also receive a copy of the ‘Athletic Abdominals’ manual, and many other BONUS resources.

I am delighted to tell you that this weeks ‘Fitness Body Interrogation’ is with the beautiful and highly successful 2009 Fitness Universe Champion, Brooke Griffin of


Let’s jump on in to this ‘Fitness Body Interrogation’ with Brooke. I hope you enjoy the interrogation and find her words inspiring to you!

Name: Brooke Griffin

Quick Bio:  The 2009 Fitness Universe Champion, personal trainer, wellness coach and author of the bridal fitness program and the healthy holiday guide. 

Hometown: Corbin, Kentucky 

Current Location: Cincinnati, Ohio


Facebook Fanpage: Click Here To Become a FAN!!!


2009 Fitness Universe Champion, Former NFL Cheerleader, Former National Champion University of Kentucky Cheerleader

Vital Statistics:

  • Hair Colour:  Blonde      
  • Eye Colour:  Brown
  • Height: 5′ 4″     
  • Weight: 120lbs
  • Chest: 34c
  • Waist: 25
  • Hips: 32
  • 3221_81232060933_81229770933_2479183_780285_n Brooke… Tell us a little bit about your background? Did you play sports as a youngster and what was it that led you to become a fitness competitor and fitness professional?  

    BG: I have played sports most of my life, I was involved in gymnastics at a very early age and then was a cheerleader, ran track and field, and played golf.  My active background is what lead to me getting involved in fitness. Lifestyle habits for getting and staying lean and sexy… Apart from training and nutrition, tell us about the lifestyle (habits) required to achieve and maintain a lean and sexy body. Obviously you don’t smoke, but would you ever consume alcohol… and what about junk food (pure cheat meals), do you ever indulge in these…. as I know you spend a lot of time in the kitchen making ‘CLEAN’ treats!

    BG: I think everything is ok in moderation.  I do not smoke and only drink on occasion.  I love having a weekly cheat meal which usually includes one of the following: Mexican, pizza, ice cream, or candy!  I also love to cook which makes it easier to live a healthy lifestyle. 











   How important do you feel quality sleep, stress management and social support is for someone, especially a female, who’s looking to take control of their health, lose weight and ultimately carve out a lean and sexy physique?

    BG: I think it is so important to live a well balanced lifestyle including getting enough sleep, avoiding stress, and being around friends and family. Confidence gained and lifestyle enhancement. From reading your blog posts, watching your youtube videos, as well as seeing you on stage it’s clear to see that you have developed a fantastic physique and are a perfect representation for your personal training business. I am 100% confident that you have the look all of our female readers would love to have… and you are also come across as a very confident and humble individual. How important do you think being fit and healthy and seeing ‘visual’ results are in developing and maintaining ones confidence? 

    BG: I think it is extremely important….when you see “visual” results you are then motivated and inspired to continue on living your healthy lifestyle, however, I truly believe that a big part of my confidence comes from the way I feel on the inside….I am very happy and grateful for the opportunities and many blessings I have had. 

    12143_189425115933_81229770933_3978594_6550715_n Planning and Goal Setting… How much planning do you put into your programming and nutrition? Do you plan out your workouts well in advance and do you pencil in planned days off and would you ever plan a week off? And what about goal setting… is it that important? 

    BG: I think planning is key to ones success.  I plan out everything!  My workouts, nutrition program, things to do…….I can not stress this enough to my clients, planning and goal setting is a big part of anyones success in this industry. Nutrition and taste bud satisfaction… When it comes to ‘eating clean to get lean’ a lot of people assume they must eat boring and bland foods. I think a lot of this comes from how bodybuilders and fitness competitors diet down for shows. What’s your take on eating clean and what do you do to keep your taste buds satisfied?… I know you have some awesome recipes and share loads via your YouTube video Channel 

    BG: I completely disagree that you have to eat boring and bland foods.  There are so many options available!  I try to share this with others as I love to cook and it only takes experimenting with different ingredients and thinking out of the box.  I would not have it any other way…..I enjoy how eating clean makes me feel! Nutritional madness… Counting calories and weighing food… Do you make your clients weigh their food and count calories? Or do you have them use and implement simpler strategies? Also, are there any nutritional myths you find people still fall for when it comes to nutrition for fat loss and physique development? 

    BG: I try not to count calories or have my clients count calories unless of course they are training for a show and down to their last few weeks.  I rather try to educate my clients on portion sizes, and portion control.  The one myth that I still hear and see is that fat-free is better….. not so!  Our bodies need a little fat and when something is fat-free it usually has sugars, carbs, or other ingredients added to it for flavour which are equally or sometimes worse! Supplements… Personally I think there’s a limited number of ‘EFFECTIVE’ supplements on the market today and find that most people don’t have their training or nutrition in order… or consistent enough to validate their use of supplementation. What’s your take on supplements and do you have certain rules or guidelines people must meet before they start to supplement?… Are there any supplements or health foods you personally recommend? 

    BG: I completely agree with the fact that there are a limited number of “Effective” supplements on the market.  I am supplement free and do not recommend supplements to my clients.  I do believe that some of them may work but I like to stick to healthy eating and exercise. 

    9125_142520748099_693063099_2658244_5021495_n Training… Tell us a little bit about your training approach to training and sculpting a lean and sexy feminine figure? Share with us how you train yourself and your clients? 

    BG: I do a ton of interval training…..and then of course I use resistance training but for myself and most of my clients I stick to lighter weights and tons of reps and try to combine these exercises with a form of intense interval training to burn fat. Not only do you have a stunning physique but you are also a stunning lady and always well groomed… do you have any make up and beauty tips for our female readers?

    BG: I love mascara and never leave home without it!  My fav right now is Dior Show.  The best beauty advice I ever received was to always Smile….so true….everyone always looks better with a smile! What’s your favourite…

    Exercise to perform? I have a love/hate relationship with dead lifts

    Body part to train? Shoulders

    Physique(s) you admire? I love Alicia Marie

    Food? Anything Mexican

    Cheat food? Pizza

    Drink? Margarita

    Place to visit? Jade Mountain Resort, St. Lucia

    TV Show?  The Office and The Real Housewives of Atlanta

    Activity to do? I love to golf

    Website: You just put together a FREE resource called ‘The Healthy Holiday Guide’… tell us a little about what’s inside of that and where people can grab a copy for themselves? 


    BG:Yeah….so I know how hard it is to eat good and exercise during the Holidays so I worked really hard to put together a program that everyone could do during the holidays.  You can download the program for free which includes a grocery list, meal plans, and workouts that you can do at home or wherever you may be travelling to this Holiday Season!  The website is Any closing words of wisdom for our readers? 

    BG: I will leave everyone with my fav quote….I think this is perfect for not only achieving your goals in the health and fitness industry but in life as well “Instead of giving myself reasons why I can’t, I give myself reasons why I can.” Author unknown

    I hope you enjoyed this interview with Brooke. Be sure to grab her FREE Healthy Holiday Guide at and go ahead and check out her main website at









    Ian Graham, ABS Co-Author and BEST Body Award Winner
    Sculpt Your WHOLE Life, Not Just Your BODY


    Males VERSUS Females and WHO Has The RIGHT Mindset???

    Just a quick post before I run out to grab some food and some paper for the printer. Hate when I run outta printer paper when I NEED to print a lot of

    I want to discuss the differences in males and females when it comes to looking better and the differences in mindset between both sex’s. The goal should always be to LOOK BETTER… who cares how much or how little you weigh.

    Most GUYS usually get way too hooked into wanting to gain weight or hit the magical 200lbs marker, rather than focusing on doing what they need to do in order to look better. Weighing more doesn’t mean you’ll look better fellas. FACT!!! Focus on building muscle, burning body fat, dropping inches from your waistline and manboobs… and don’t be fooled into thinking you are making great progress because the number on the weighing scale is going up each week… it’s going up because your waistline and bodyfat is going up. You’re not making gains, your gaining weight, FAT weight… and if you’re lucky maybe a tiny bit of muscle.

    Most FEMALES on the other hand get way too caught up in their weighing scale obsession and see that as their only means of monitoring and evaluating how well they are progressing. BIG MISTAKE LADIES!!! Again, who cares how little you weigh… if I’m going to take you out ona  date I’m not worried about how much you weight or what dress size you are. If you look good, that’s all the matters to me, and more importantly that’s all that should matter to you. I know I’m not female (at least I don’t think I but I see far too many women focus on the wrong things. The wrong exercises, the wrong routines, the wrong nutritional approach and most importantly… evaluating progress the wrong way!

    I remember asking a lady before would she prefer to saty the same weight, but change her body composition and end up looking leaner and sexier… or would she prefer to drop a few lbs but not look as good. She struggled to answer and when she did, she told me she wanted to lose a few more lbs. Thing is, this girl was a stunningly attractive hair dresser and personally the only way I believe she could end up looking any better is by actually adding a little muscle to certain areas of the body. Loosing more weight would result in her loosing muscle she can’t afford to lose and a look I am sure she would be unhappy with.

    Training Mindset: While I’m discussing the differences between males and females, I want to talk about how guys let ego get in the way when training… focusing too much on the load placed on the bar, working the mirror muscles, using shit technique and doing too little metabolic (REAL fat loss training, not traditional cardio) work!

    Females on the other hand often display reall good exercise form and focus, but they focus too much on working their trouble spots, using the wrong selection of exercises, using weights that are so light I wouldn’t call what they are doing as ‘RESISTANCE TRAINING’, and spending too little time lifting over all and too much time slogging their asses off on the cardio machines.

    OKAY rant over… post your comments below. THANX









    Ian Graham, ABS Co-Author and BEST Body Award Winner
    Sculpt Your WHOLE Life, Not Just Your BODY

    I’m on a diet… the last thing I want is ‘CHOCOLATE’

    NO, I’m not on a diet. Those of you who know me well will know I am anti-dieting, dieting in the sense of regimented and highly restricted eating plans. PLUS, you’ll know that I’m a food lover and was still eating 3000kcals the week of my fitness contests earlier on this year in Canada.

    I’m all about the lifestyle approach and tell people to base their nutritional plan on their training plan, and not the other way around. If you train using old school methods… doing daily bodypart routines working small muscle groups and then adding on top of that long, low intensity cardio routines, then you’ll have to eat less than you could eat if you were to train more athletically and in a manner that will condition your metabolism to work more optimally!

    The ‘RICHIE RICH’ Movie… is where I got todays article title. When in Orlando, Florida 2 weeks ago, I saw a clip in the movie were his parents were in an aircraft and the mother told the father not to be looking for the chocolates. The father replied and said “I’m on a diet, the last thing I want is chocolates”, and then proceeded to search for and eat the chocolate.


    DOES THIS SOUND FAMILIAR TO YOU??? You try to permanently eliminate something, telling yourself you can’t have it, but then you automatically crave it! That’s the problem with the all or nothing approach. It works for some, but not for most of us! I know this all too well myself.


    Photo Above = Fat guy looking for the ‘FOOD’ he previously said he wasn’t going to eat. The food he said he was going to eliminate permanently from his diet!!! Kind of like telling a child not to touch something… as soon as you tell them that, they instinctively want to touch it even more! Little

    Many times I’ve tried to go dairy free, but the more I tried to do it, the more I found myself with a big spoon in my hand and a mouth full of creamy It’s far better for me to have short periods of ‘ELIMINATION’ and then the days when I do consume dairy, try to consume it in smaller amounts. I still struggle with the consuming smaller quantities part. Haha

    DON’T go EXTREME… in an attempt to get LEAN!!!

    Make small, subtle nutritional changes and become consistent with them first, then look at making some more changes! Now, if you are a chocolate lover or fast food junkie, you know that these foods cannot be consumed daily, unless of course you are happy to eat 1 tiny square of chocolate per day. That would be acceptable with me, but maybe not with your taste buds… they may want more than one piece!

    My advice to you is to be strategic about your nutritional approach and use the ABS  R.I.C.E. Nutritional Protocol. See below for details!

    R stands for ‘REDUCE’. There will potentially be many foods that you need to reduce your intake of. For most this will be dairy, red meat and sugary and wheat based and starchy carbohydrates. I also like to think of R as standing for ‘REMOVE’… in that you will need to remove certain foods, mainly your trigger or temptation foods, from your house.

    I stands for ‘INCREASE’. There will be many foods you will want to increase your intake of… mainly green veggies, berries, nuts, seeds and lean protein sources. I also like to think of I as standing for ‘INTRODUCE’. You should try and introduce new foods, colours and tastes into your meals and snacks. Foods you may have disliked years ago… May be very pleasing to your palette now.

    C stands for ‘CONSUME’. You will need to consume ‘MORE’ of certain types of foods. More single ingredient foods, more raw-natural foods (no processed food), more plant-based foods, more organic produce, etc! I also like to think of C as standing for ‘CONTROL’… in that you will need to take complete control of your nutrition, control your cravings and therefore you will ultimately be taken control of the results you achieve!

    E stands for ‘ELIMINATE’. There will be certain foods and liquids you will want to temporarily or permanently eliminate. Alcohol for example may need to be temporarily eliminated, for at least 4 weeks, in order to give your fat loss attempt the best kick-start possible. Permanent elimination won’t work for the majority of people, so know yourself before trying to eliminate anything permanently. I also like to think of E as standing for ‘EARN’. You must earn the right to eat certain foods and to have a cheat meal or treat. You earn this right by eating clean 90% of the time and training ‘INTENSELY’ and consistently!









    Ian Graham, ABS Co-Author and BEST Body Award Winner
    Sculpt Your WHOLE Life, Not Just Your BODY