John Abdo's Ultimate Performance Library

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Anatomical Sequencing: No Excuses™

new-tvTraining the body through proper exercise sequencing techniques will maximize energy exertion, reduce workout times, and accelerate results.

Video Presentation: https://youtu.be/hCp3H1egz9I

 

October 5, 2016 Posted by | Uncategorized | , , | Leave a comment

Anabolic – Catabolic: The No Pain – No Gain Metabolism

dvd_no_excuses

billboardWhy do we need to tear down our tissues; often referred to as the ‘Pain’, to build them back up beyond pre-trained levels, the ‘Gain’?

This is sophisticated science that’s attempted to be presented in a comprehensive manner in the short video presentation.

Video Presentation: https://youtu.be/yt-pvKQxZ7E

October 5, 2016 Posted by | Uncategorized | , , | Leave a comment

The Secret to Great Abdominals

Video presentation: https://youtu.be/wubQBY6M7vwdvd_no_excuses

img_4842Obtaining great abdominals is not only about training the abdominals. The Central Nervous System radiates out from the spinal column, located in the back region of the core/torso areas, which sends bio-electrical impulses necessary to stimulate and contract all of the muscles in and surrounding the midsection. Instead of focusing totally on the frontal abdominals, like so many do with over-emphasis on crunch-like or torso flexion motions, etc., it’s wise to focus on total midsection training, 360º, with first emphasis on the lower-middle back region which is a significant portion of the waistline. Once the lower back region; or posterior portion of the waistline is trained, then the applicant can (should) apply motions that target the sides (obliques) then continue to transition into the lower and upper abdominals.

There are a myriad of motions, routines, devices and systems designed to target the abs. So pick and choose which ones are best for you but always consider the back portion of your midsection even though it’s a long way from the frontal region, and mostly out of sight when looking into a mirror.

Wishing you great success! John Abdo

October 4, 2016 Posted by | Blogroll, Uncategorized | , , , , , , , , , , , , , , , , , , , , , , , | 1 Comment

Boost GH Levels without drugs

In addition to trying to obtain 6-8 (uninterrupted) hours of sleep each night, to acquire REM and Delta (or Stage 4) sleep, an afternoon snooze, even if it’s for only 10 or 15 minutes, is extremely beneficial for stimulating the brain’s pituitary-GH mechanism.

Short naps, also known as the power nap or catnaps, activate the pineal and pituitary glands to jump into action as the body is given a much needed time-out from the pressures of the day. The siesta’s traditionally practiced by many countries that include Spain, Portugal, the Philippines and Mexico, have been shown by modern-day scientific studies to revitalize the homeostatic circadian rhythm’s of the body that prevents fatigue while removing excess stress on the heart and its cardiovascular system.

In addition, short bouts of sleep can also boost immunity, regulate blood pressure, combat anxiety, stress and depression, generate higher levels of reproductive and recuperative hormones, and enhance brain cognition.

So if you have 10 or so minutes during the day go ahead and shut your eyes to easily recharge your batteries.

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Other GH boosters:

Some other ways to trick the pituitary into releasing growth hormone is through anabolic-stimulating exercise; like heavy weight training and sprinting, and (not joking) holding your breathe* to activate an innate survival mechanism.

* Don’t think of trying this, even at home. But if your doctor approves, give it a try to see how long you can last before gasping for a breath of good ole O2. And not to discourage you beforehand, the world record for holding ones’ breath was set by Stig Severinsen in 2012 with a mind-blowing performance of 22 minutes. Even the great Houdini didn’t come close timing out at 3 minutes and 30 seconds; enough time however to regurgitate and pick his locks.

December 11, 2015 Posted by | Uncategorized | , , , , , , , , , , | Leave a comment

Ten Tips for Boosting Testosterone & Having Better Sex

 

  1. Pump up: It’s a fact that men (and women) who regularly engage in weight training effectively boost their overall health, bone and muscle density, and testosterone levels. Resistance exercise, 3-5 times per week, for 30-45 minutes sessions, stimulates a man’s (natural, or endogenous) anabolic/androgenic metabolism, which is chiefly fueled by testosterone. Testosterone also plays an essential role in libido, spontaneous and quality erections, penile sensitivity and overall sexual performance. The more muscle a man has the more testosterone his body is likely to produce to nourish and maintain that muscle.
  2. Die it out: The #1 cause for erectile dysfunction and hormonal imbalances is smoking. Smoking destroys the integrity of the blood vessels that circulate fresh blood supplies into the organs of the body, including the penis. Without blood surging into the penis, a man will not become, or remain erect. Male smokers (falsely) believe prescription erection pills will assist them with their waning bedroom performances. But statistics indicate that as high as 60% of men who use prescription erection pills are either unable to obtain, or sustain their erections, or get very sick trying.
  3. Chow down: Protein contains nutritional constituents called amino acids. These are the microscopic power sources that are essential for building muscle, strengthening the cardiovascular and nervous systems, boosting immunity, and nourishing a man’s sexual-reproductive system, to name a few. Eggs, chicken, turkey, fish and lean red meats are excellent sources of protein to add to your meals. Combined with resistance exercise, the testosterone-boosting / sex-enhancing benefits from a diet rich in high-quality proteins are impressive.
  4. Calm down: The testicles produce most of a man’s testosterone, approximately 95%. What many do not know, or regard as significant, is that the adrenals produce the other 5%. In comparison to the number 95, the number ‘5’ may seem low, or insignificant, but for the man experiencing Low-T, hypogonadism or Andropause, that 5% is often that extra androgenic boost a man needs to A) spontaneously achieve an erection, B) sustain the erection long enough to please his partner, C) experience heightened sensitivity which results in great pleasure and a powerful orgasm, D) be ready to repeat the entire erection-to-orgasm cycle as quickly as possible and E) maintain a favorable muscle-to-ratio profile. The adrenals become hyper-active when consistently responding to stress. So, over time, the adrenals become exhausted and depleted, producing less and less androgenic testosterone. Millions of men suffering erectile dysfunction are merely deficient in adequate supplies of testosterone (i.e., andropause) due to the deleterious consequences of stress. These men have the ‘parts‘ to perform sex, they simply lack the ‘fuel‘. Learning to relax in stressful situations eases the activity of the adrenals that, in turn, helps to maintain a healthier testosterone level. Save your T for the bedroom and gym, and don’t waste it driving through rush-hour traffic.
  5. Trim the fat: It’s a statistical fact that obese men are more likely to achieve hormonal imbalances. When men accumulate excess fat they’re likely to concurrently produce less testosterone and more estrogen; an undesirable ratio. From bulging love-handles to protruding breast-like chests with female-looking nipples, to more flaccid penises, men become feminized simply by adding too much fat onto their body. One of my sayings is “Estrogen loves fat while testosterone loves muscle”. The more muscle a man has the more testosterone he’s likely to manufacturer.
  6. No rules: Many guys march into the bedroom with specific rules of engagement, previous ‘best’ performances to exceed, or the mere intention to prove they’re the best man their partner has ever had. Especially for the aging male, that mindset can instigate varying levels of performance anxiety forcing that man to tap-out long before he can ever make-out. Anxiety has been shown to be highly responsible for crippling sexual performances. Take it slow and easy. Calm down and scrap the rules book. And remember that many women love a man who ‘takes his time’. According to many sexperts, taking it slow enables a man to fully enjoy every second they’re lucky enough to be in a lovemaking experience.
  7. Check with your doctor: Medical advice is always suggested to any person who is experiencing hormonal and health challenges, and this includes men with sexual dysfunctions. But before you schedule an appointment make sure your doctor is, 1) educated in nutrition and 2) understands the complex science of male [hormonal] sexuality. If your doctor qualifies visit with him once or twice a year for regular check-ups and request a complete hormonal blood panel and prostate exam. As youngsters, men didn’t have to be concerned about their ‘little buddies’ but as men age predicable hormonal, genital and sexual challenges may ensue. Be a wise guy!
  8. Say ‘Goodbye’ to Five-Finger Mary: Excessive masturbation desensitizes a man’s penis, lowers his sperm count, and could strain the functionality of his prostate. Men who masturbate incessantly may also develop distorted sexual-psychological behavior patterns; Internet porn has exasperated this form of sexual addiction. It’s also known that many men are fully capable, and successful, of achieving an erection and an orgasm on their own but they become impotent when attempting to engage in sex with a partner. Many experts believe these performance-stopping reactions are created by  the thought-sensation response that has (again) become distorted, or perverted, while many of these men have conditioned themselves to believe it’s easier, faster, less embarrassing, and (oftentimes) safer to have sex with oneself than it is to have sex with another person. Refraining from or, at least, limiting, self-sex enables a man to fully enjoy himself when he has that special partner lying next to him!
  9. Bottom’s down: Excess alcohol consumption, and all prescription drugs, cause side effects. The statistics are staggering of men who are becoming impotent and/or experiencing severe hormonal deficiencies as a result of intoxicating themselves. The body, and its organs, simply cannot manage the abuse and, over time, they will break down. The first organ to often shutdown is the penis, and no matter how much stimulation or how potent the prescription erection pills are these men struggle to get it up, or keep it up.
  10. Nutritional Supplementation: It’s nearly impossible to obtain all of the nutrition an active man needs merely from food alone. Men, with all their muscles and active lifestyles, combined with the fact that they want to remain sexually active, must nourish their sexual-reproductive (androgenic) systems which includes many glands like the pituitary, hypothalamus, adrenals, testicles, and prostate. High-quality protein foods, fresh fruits and vegetables and natural sources of starchy (complex) carbohydrates are the winning combination!

Good Luck!

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John Abdo is a former Olympic Strength & Conditioning Coach and Inductee into the National Fitness Hall of Fame. John has appeared as an expert guest on hundreds of television and radio shows, and has authored countless articles on health, fitness, nutrition, sports performance, and sexuality. His latest book is the critically acclaimed, Ultimate Sexual Health & Performance™, a must-read. For more information please visit http://www.Androzene.com

11-20-14

August 11, 2013 Posted by | Uncategorized | , , , , | Leave a comment

Testosterone Replacement Therapy: Is it all that’s it’s hyped up to be?

BookWhile testosterone can be taken by injection, by implant or transdermally (topical to skin, usually in the armpit), why do the purported benefits range so greatly for men using it?  Because, it really does!

Through their physician, some men (roughly between 40 and 75) choose HRT or TRT to primarily increase libido or sex drive, but also to look and perform better, with more energy and overall vitality. However, both anecdote and science data suggests that for a fair percentage of T users, there’s less than a sterling response. Once more, the longer a man relies on exogenous testosterone replacement the less effective this hormone seems to benefit him (especially sexually). There also becomes (more or less), a lifelong dependence on the exogenous testosterone therapy.

Man is a Sensory Creature!

What man ‘senses’ often stimulates psycho-biological reactions that prepare the body to ‘manage’ that which is being sensed. By this I mean, when a man’s brain ‘senses’ it’s hot his body shifts fluids from organs, muscle and blood to the surface of the skin to cool himself off (i.e., perspiration). When the temperature drops, and that same man senses it’s cold, his muscles shiver to elevate body temperature from friction. Another example is a man who’s asleep under the rays (sunbathing in his back yard), jumps completely off his lawn chair when he ‘hears’ a firecracker, loud noise or car backfire. His brain immediately ‘senses’ danger. Essentially, his hypothalamus gland releases a chemical signal, to signal or alert his adrenal glands to secrete adrenaline. This reaction accelerates respiration and heart rate, both to supply more energy and oxygen (blood) to suddenly tensing muscles that have to either ‘fight or flight’; or jump off of lawn chairs, to ‘manage’ the eminent danger. This is one of man’s ‘caveman’ genes.

In regards to sexual performance, the brain works in a similar fashion. When man sees, smells, tastes, hears, touches, or is touched by ‘something sexy’, his brain ‘releases’ chemical signals aimed at enticing his sexual-reproductive organs to ‘manage the thing’ being sensed. Under brain-scan technology, known as positron-emission tomography (PET), a specific compartment in the brain illuminates during sex and orgasm; all while the five senses are (erotically) active. Interestingly, that same brain compartment, known as the ventral tegmental area, (VTA) also shows heightened activity during memory-related imagery and vision stimulation1; or when the sixth sense is active.

PET scan technology links all of the (obvious) five senses to the ‘brain / genital’ (big head/little head) connection but, more interestingly, to the often ignored or misunderstood, sixth sense. Man’s ‘sixth sense’ is summed as “his desire, erotic memories and fantasies, lust, and libido.”

In a healthy sexual context, the sheer ‘thought’ of sex ignites the same reactions that are triggered when a person is ‘physically’ engaged in sex as the genitals (gonads and penis) receive persuasive chemical messengers from the brain that stimulate sperm production, genital sensitivity and erections (to name a few reactions). It’s man’s genetic code, his original DNA programming, to be a pro-creative being. Removing religious and cultural connotations, this is man’s primary mission, other than eating, drinking, sleeping and generally seeking shelter.

Considering the mathematical success of the human race we started out with two people (or, at least as Genesis in the Bible may suggest), while today we’re at 7 billion. As God suggested we have been fruitful and have multiplied! By all accounts, man is very successful at fulfilling his genetic obligations which ‘Mother Nature’ made easy by rewarding him with extreme pleasure for just trying to ‘advance the species’.

“Everything man does is motivated by his passion to fulfill his sexual desires”

Dr. Sigmund Freud

“The Big Head or Little Head — Who’s Really in Charge?”

Many consider testosterone the king of all male hormones. However, there’s a new wave of sexual-health specialists who are rethinking a single-hormone approach to sexual enhancement. To them, several hormones need to be considered. In particular, the gonadotrophins; i.e., luteinizing hormone (LH) and follicular stimulating hormone (FSH), both of which influence genital health and performance.

The gonadotrophins are produced through a close relationship between the hypothalamus and pituitary glands; that, coincidently, influence the VTA region. Upon an erotic ‘sensation’ from any one, or all of the six senses, the hypothalamus delivers gonadotrophin-releasing hormone (GnRh) to the pituitary. When properly received, the pituitary responds by ‘releasing’ the gonadotrophins to the genitals that (ultimately) influences testicular sperm production and penile erection; to mention two. This sequence of events is called the hypothalamic-pituitary-testicular axis, or HPTA; some replace testicular with ‘gonadal’, for HPGA, relating to both sexes; female gonads are the ovaries.

One possible reason why some ‘disappointed guys’ no longer respond to their TRT can be blamed on HPTA down-regulation with concurrent declines in the gonadotrophins. Basically, the ‘regular’ operations for the hypothalamus and pituitary have slowed or shut ‘down’, while the testicles and penis are not receiving adequate hormonal (performance) fuel.

Confusingly, many of the men who are dissatisfied with the purported sex-boosting benefits of TRT actually register mid-normal to high-normal total testosterone blood levels, say 500-600 ‘units’. However, down-regulation typically occurs when the brain ‘senses’ the presence of exogenous testosterone. When a man becomes ‘de-sensitized’ in this manner there’s a “disconnect” between his brain and genitals, and when he ‘senses’ sex is about to occur he often complains, “It just isn’t happening”.

Another reasonable hypothesis is to get a better understanding of exactly what is considered “normal” testosterone blood levels. Let’s say a man measures ‘normal’ with a 300 ng/dl (nanogram per deciliter of blood) level of total testosterone, when 250 ng/dl — 750 ng/dl is regarded as a low-to-high “range of normal” by most physicians.  However, consider that when this guy was a young whippersnapper of 21, his blood ‘T’ levels could have measured a normal of 700-1000 units. Many ‘undereducated’ examiners ignorantly inform their sexually challenged male patients, “Your testosterone levels are normal. Go home and get some rest, you’ll be perking up soon”.

However, it’s NOT this simple. These practitioners may have failed to consider this man’s ‘T’ levels are now measuring in at one-third the man he once was. Even this normal ‘T’ levels; especially those exogenously produced, are not providing satisfactory boosts in libido and erection capabilities, for way too many men.

Of course, it’s a lot more complicated than this.

Here are a few things to consider about HRT or TRT:

• Men should cycle on-and-off TRT to avoid HPTA shutdown and testicular suppression to intentionally (attempt to) reboot endogenous hormonal productions. Some rebooting techniques suggest a use of clomid, HCG (human chorionic gonadotropin) and other (off-label, very expensive) prescription drugs that ‘trick’ the HTPA into returning to normal function2.

• Physicians must examine men with sexual performance challenges by also taking into account their lifestyle, diet, emotional, physical and financial conditions. Does this man smoke, drink alcohol or use varying medications or drugs? Is he over-caffeinated or over-stimulated? Adrenal suppression depletes a significant portion of a man’s endogenous testosterone.

• Is the man a current or former anabolic steroid user? Date shows that chronic (more than 2-5 years of steady steroid use) can permanently damage the HPTA.

• Work and emotion are so critical. Many men are physically capable of having sex but are in ‘fear of failing’ and experiencing performance anxiety. All it takes is a couple failed (sexual) experiences, (or some condescending remark from an inconsiderate mate), and men will ‘shrivel’ up and encounter the ‘turtle effect’3.

• Is the man financially stable? A man might be able to procreate, per se, but if he’s not capable of supporting his family (or himself) he may feel he is not fulfilling his other two genetic obligations that money provides; (i.e., eating and shelter)! Financially challenged men, especially at the age range from 35-65, often suffer excessive levels of stress that ‘rob them’ of much of their manhood.

• Is the man obtaining proper nourishment from healthy foods and certain supplements? Natural foods and herbs are traced back to the beginning of man, original hunters and gatherers, and who’ve kept man re-producing, and having a lot of sex, ever since. The biggest problem is a diet that is too low in essential fatty acids.

• Normal, even high-normal, blood ‘T’ levels (say 600-700) often fail to enhance many men’s sexual capabilities! You see, a single-hormone ‘sex-enhancing’ strategy may be instigating or exasperating a HPTA disturbance.

Let’s say this for sure. TRT has become BIG business. Once more, too many ill-informed prescribers are striving to propagate testosterone alone hormone to gain business and position themselves on the popular side of consumer demand. (It USED to be that growth hormone was wrongly touted as the single be-all and end-all hormone).

My conclusion to all of you is that TRT is “an infant” science. Doctors simply don’t have all the answers, yet. One thing you can be sure of, PLANET MUSCLE will continue to explore this emerging science and present it all to you!

REFERENCES:

1 The Orgasmic Mind: Martin Potter, Scientific American Mind, April/May 2008

2 Courtesy: Dr. Karlis Ullis, Santa Monica, CA

3 Courtesy: Dr. Joel Kaplan, American Board of Sexology, San Diego, CA

Written by John Abdo, ©, All Rights Reserved.

John Abdo is an Olympic Strength & Conditioning Coach, Master Fitness Trainer, co-formulator for Androzene® and author of the doctor-endorsed book Ultimate Sexual Health & Performance™.

For more information please visit www.Androzene.com.

This article is NOT construed as medical advice. Always seek the help of a qualified medical authority.

June 24, 2013 Posted by | Uncategorized | , , , , , , , , , , | Leave a comment

Cellular Receptivity: By John Abdo

Ever wonder how one guy can down a 12-pack and (seem to) carry on a normal conversation while another guy drinks one beer and gets smashed? The science of what’s occurring inside that person’s body, and brain, is immeasurably complex but it can be deduced by a couple of different terms like: tissue sensitivity or cellular receptivity.

To take this a step further, let me introduce you to a couple of wild and ambitious guys . . .

Let’s meet Joe and Tim. These two fellows hang out with one another constantly. In fact, they’re almost inseparable. They are the same age, height and bodyweight, and they share identical goals for building up their bodies and increasing the size and strength of their muscle.

Their goals are the same: Get big, get strong, get girls.

Joe and Tim start working out together – same exercises, same routines, same foods, same supplements. Within one week, Joe increases his bench press from 185 to 205, while Tim’s doesn’t budge an ounce. Joe’s biceps grow to 16” up from 14½”, in only 3 weeks, while Tim gets a measly quarter inch gain. The pattern continues. Joe is the front-runner, and Tim lags behind. Both guys remain faithful to their regular evening workouts together; they even eat the same amount of food and pop all the same supplements.

So why is there a discrepancy between Joe’s and Tim’s results? Receptivity. Gym lingo would tell you that Joe’s muscle cells are more sensitive (or more receptive) to receiving the anabolic (muscle-growing) trigger induced by the weight training and supplements while Tim’s cells are, compared to Joe’s, more stubborn.

Tim’s cells have a quicker down-regulation reaction that limits the amount of nitrogen-rich protein, and other energy-yielding nutrients, that enter into his muscle cells. Joe’s cells, on the other hand, are allowing more muscle-building nourishment to enter into his tissues as his internal cellular receptors are reacting much differently; this is often where genetics plays its favorites.

Both guys, internally speaking, can have similar hormonal profiles, but, as stated, Joe’s tissues are simply responding better – and faster. This response is not limited to weight workouts and protein shakes. The same tissue-entering phenomenon occurs with most others foods, alcohol (remember the 12-pack guy?), caffeine, cigarette smoking, drugs (especially steroids), and all ingestible items. Each person has an internal cellular monitoring system that possesses its own levels of sensitivity, and cellular entry.

So two people who are doing the same things – eating the same foods, performing the same exercises, taking the same supplements or drugs, or drinking the same beverages (12-packs or one can of beer) – will have different rates of digestion, cellular absorption, assimilation, metabolism, and, above all, effects.

This is one of the reasons why the Federal Trade Commission (FTC) requests all advertisers of diet programs and supplements list: “Individual results may vary.”

The great news in all this is that when a person relies on nourishing themselves with natural ingredients that have been harvested from Mother Nature, and are then processed under ‘standardized’ production regulations, cellular integrity is supported that can only result in positive benefits.

In conclusion, when making decisions that concern the strength, vitality and health of your body, and it’s trillions of cells, it’s wise to be patient with the process and rely on natural substances.

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Written by John Abdo, please refer to the book

Ultimate Sexual Health & Performance

www.Androzene.com

July 28, 2012 Posted by | Uncategorized | , , , , , , , , , , , , , , , | Leave a comment