When I was going through school I worked at a local GNC, and I discovered how truly incredible the marketing folks with these nutritional companies can get. Many people would come in and buy the same stack each month, spending hundreds and hundreds of dollars but their body would not change at all. I believe these people lost sight of the crucial point that is supplements are indeed just that,a way to SUPPLEMENT a clean, balanced diet and an effective, progressive training program. If you are not putting in the HARD work, the latest and greatest supplements will do JACK for you (besides emptying your wallet).
Throughout rugby, CrossFit, and kettlebell sport I did not use any supplements and just focused on eating a proper diet. Now that my focus has shifted to aesthetic and physique training, I have decided to supplement my diet and training with some basics that have actually had peer-reviewed studies and tested validity. I put in my order to BodyBuilding.com which provided the cheapest prices and very fast delivery. I did check the local Complete Nutrition and multiple GNC stores but they did not carry most of what I wanted and the products they did have were much more expensive ($$$). Do your research, shop around, and remember that these are NOT magic pills or powder that will MELT off fat or create LEAN MASS in a week. The key is and always should be consistency, you cannot just BUY a healthier/better body, you must EARN it.
- Optimum Nutrition whey protein isolate
- Optimum Nutrition fish oil
- Optimum Nutrition multivitamin
- Optimum Nutrition creatine
- NOW l-arginine
- The site threw in two free shaker bottles, which are always needed (drink water throughout the day, WATER, not diet soda, not energy drinks, WATER).
Now here is a video taking you through the Romanian Deadlift (RDL). This exercise strengthens the entire posterior chain (calves, hamstrings, glutes, and low back) and gets the muscles firing in the proper order. This exercise is great to learn how to use those hips (strongest muscles) versus straining the postural muscles of the low back. Whether you work in an office, a manual labor position, are a triathlete, or just a lowly gym rat (like this guy), this is an important exercise to learn properly. Start with a PVC pipe or empty weightlifting bar and slowly increase weight, better yet call our office at 303-300-0424 and learn this movement under the watchful eye of myself or Dr. Hyman.
30 min 3.5mph@5 degree walk
Leg Press 20/20/20/20
- Calf Raises 4 x 20
- Crunch 4 x 10
- Reverse Crunch 4 x 10
11/14/13 Rest Day