The Ultimate Performance Center

No Excuses®

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, Performance Library | , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Permanent Fat Loss

Losing bodyfat, permanently, is successful when using the right tools and formula:

Set goals. follow a plan, remain committed, and never give up!

Fat wants to remain on a person’s body when they have accumulated it.

ANALOGY: Fat is fuel, just like the gasoline in your car’s gas tank.

The trick is to shuttle the fuel from the tank (or your hips, love-handles, etc) and drive the fat into the engine, your muscles.

Proper activity, with healthy consistent eating, serves as the fuel-line and fuel pump that shuttles fat from your tanks into your muscles’ Mitochondria; these are your own fat-burning furnaces.

Once you have fat-burning under control you have RE-SET your metabolism and now you’ve become a fat-burning machine yourself.

Be a Doer™!

John Abdo: Olympic Strength & Conditioning Coach

http://www.JohnAbdo.com

June 9, 2012 Posted by | Performance Library | , , , , , , , , , , , , | Leave a comment

BENEFITS OF FITNESS

The Benefits of Fitness

By John Abdo

 

Physical fitness has skyrocketed in the last few decades.  There are greater numbers of individuals performing various activities in attempts to enhance physical appearance, athletic performance, psychological states of well-being, and the overall quality of life.  Clinicians of all sorts, athletic trainers, physical therapists and body sculpturing specialists are prescribing the fitness lifestyle as the remedy for premature aging, obesity, muscular weakness, stress, fatigue, insomnia, hypertension, immune system dysfunctioning, headaches, joint ailments, depression, metabolic disorders, skeletal imbalances, poor circulation, and many others.

With all its growing enthusiasm and awareness people still need education and t remain committed, they require motivation. Here’s some information that keeps people dedicated to taking better care of themselves.

SOLVING THE FAT PROBLEM

            Every physical and psychological function requires energy.  If we had no energy we simply could not function or exist.  We obtain our energy from the foods we consume as they supply varying levels of energy.  Food energy is calculated in measurements known as Calories.  When we eat we’re supplying our bodies with caloric sources of fuel that make everything we do happen.  We release this energy by: 1) Moving; all physical activities, 2) Thinking; all psychological functions, and by, 3) Metabolism; the operational and recuperative functions of the body.  Of these three, Moving, “physical activities”, requires the greatest supply of energy to conduct its chores.  Metabolism, on the other hand, burns plenty of calories after the body has been stimulated with activity relying on additional calories to fuel the body’s reparation process.

“Thinking” is also an energy burner.  Our minds require energy to operate, but those who are experiencing the effects of being overweight cannot merely rely on this activity source for ample caloric elimination.  People who are depressed, angry, bitter, and easily agitated, burn a tremendous amount of energy. There are those however, who while imprisoned by negative thoughts try to combat and/or alleviate their pessimistic emotions by gluttonizing on pleasure-filled tasting [junk] foods, drugs and other deviant activities.  So even though they’re burning calories in their hypertensive state, the kinds and amounts of foods they’re consuming simply overloads their systems.

Metabolism

            [We need to keep a clear understanding that food is fuel and fuel is energy in the form of calories.  So whenever I’m talking about food, fuel, energy, or calories, basically, they’re all synonymous].

Each of us possess a specific rate of metabolism which converts food into energy for activity, the operational functions of life, and the repairing of damaged tissue.  This conversion/reparation process is always operating whether we’re active or sedentary.  The goal then of the athlete and health and fitness enthusiast is to periodically expend the effort with exercise or activity then allocate ample time to recuperate.  This cyclic process allows the body to burn off more calories both during exercise and the post-exercise metabolic periods.  So those who believe the fat-burning, strength-building, health-promoting benefits of fitness are confined to the actual times they are exercising are in for a big surprise!  The benefits of exercise extend well beyond cool-downs as metabolism takes the baton and runs its operation of repair that is fueled by calories.  In other words, we can lose fat while we’re doing nothing at all, that is, after you’ve performed something that stimulates the body in the first place. I call this metabolic momentum!

BENEFITS OF FITNESS

            Those who partake in an active lifestyle develop a greater number of benefits than initially expected.  Even though their intentions may be to reshape their bodies and lose some excess body fat, or increase the quality of their daily lives, fitness will not confine itself to just these benefits.  The fascinating fact about activity participation is that it produces a positive psycho-physiological chain-reaction influencing the entire being, as well as ones’ overall lifespan.

Energy

Many individuals engaged in physical fitness for the sole purpose of increasing their levels of energy.  The process of energy enhancement is scientifically complex, but a relatively simple one to apply.  All one has to do is perform an adequate amount of activity; without overdoing it, and eat correctly; Mother Nature takes over from there.  Since muscles are metabolically active, while fat is inert, those who are more physically fit and stronger are those who develop higher metabolic rates turning their bodies into fat-burning machines that possess incredibly high levels of energy.

The Mind & Nerves

The relationship between fitness and knowledge blends nicely especially when one understands how their own body performs under various conditions.  Consistent participation in activities develops a harmonious communication between the mind and body.  And with our nervous system headquartered in our brain, this intricate system relays electrical mental impulses messengering this data to various body tissues.  When an action is requested or required, the brain will consent to the demand by commanding an immediate impulse.  For those who are unfit, the deliverance of such commands has no assurance for accurate delivery, or may become delayed by weak mental signal-sending abilities.

Thinking makes us smarter, and activities force us to be thinking above the norm.  When we’re having fun performing our activities, we are happily thinking, and developing higher levels of fitness at the same time.  The better fit we are the better we can think and concentrate. The body is more alive.

Muscles & Bones

Our bodies are literally held together by a network of over 600 muscles and their relative tissues (i.e., tendons and ligaments).  Weakened muscles cannot hold our skeleton in proper alignment as the body shifts out of its natural position.  Our skeletal network is comprised of over 200 bones that rely on muscles to remain postural and functional. If we had no muscles at all our skeleton, and all its bones, would fall right to the floor.  So as our muscles strengthen with activity the better our bodies will be held together, and the better we move.

The Heart

You’re aware that the heart is a muscle?  It is!  In fact, the heart is a muscular pump responsible for the distribution of blood to all areas of the body.  When we are involved in activity, our hearts beat at accelerated rates.  This acceleration stimulates strength benefits to the heart similar to other muscles while increasing the supply of nutrient-rich blood to all tissues and organs throughout the body.

The Lungs

As the heart beats faster while we’re active so does our rate of breathing, or respiration.  Oxygen is our life-supporting gas that we cannot do without for very long.  We can go without food or water for days, but without oxygen we can’t last more than a few minutes.  As our respiration (breathing rate) increases, our lungs expand and contract beyond normal [or resting] capacities.  The lungs are two elastic-like sacks that collect the air we breathe.  As we inhale, the lungs absorb usable oxygen, and then as we exhale, eliminates toxic gases.  Millions of tiny holes called alveoli allow the oxygen to seep into our bloodstream from the lungs feeding the body with this most precious life source. The better we can breath, and the more oxygen we get into our tissue, the stronger we become.

Your Looks

Looks?  Certainly!  When you become active the benefits don’t stop below your chin.  Your face receives a tremendous number of benefits as well.  Since sedentary muscles become weak and sag, facial muscles are no different.  When your body muscles are strong and firm, your facial muscles often follow the same pattern of progression.  While you exercising you’ll notice that your facial muscles acquire a great workout.  To prove my point, try looking someone straight in the face while they’re doing a set of pushups or lifting weights. While they’re in a state of exertion their facial muscles twist, pucker up and contort during their exercise as the muscles of the face tone themselves at the same time.

Lifespan

It’s easy to postulate that the better you take care of yourself the stronger, healthier and more energetic you become. It’s also a fair assumption, which many anti-aging and longevity communities believe as fact, that by increasing the quality of daily living ensures extension of lifespan. The investment needs to be made early to yield health and longevity benefits. Pay now and enjoy the dividends of vibrant health as you continue to mature!

Keep Going!

Every once-in-a-while I’m asked, “John, when I reach my goals, can I quit?”. I promote fitness as a lifestyle, not a short-term plan. This is a way-of-life that enhances each of your days for the rest of your life.  Always maintain an active lifestyle and healthy mental attitude.  If you’ve reached your goals, be glorified with your accomplishments then shift over to a maintenance mode or, better yet, establish new challenges and strive to become an over-achiever!

I wish you the very best of health and success!

John Abdo

——————————————

John Abdo is a former Olympic Strength & Conditioning Coach, Inductee into the National Fitness Hall of Fame, Award-Winning Health & Fitness Expert, and the author of the critically-acclaimed book Ultimate Sexual Health & Performance™. For more information please visit www.JohnAbdo.com.

This information contained in this article should not be construed as medical advice.

June 8, 2012 Posted by | Performance Library | , , , , , , , , , , , , | Leave a comment

Protein & Sexual Health

Muscle, Weights, ProteinProtein & Sexual Health

In total, nutritional scientists claim there are 22 amino-acids (AAs) that are required by the body if a man is to live a healthy, productive and hormonally-fortified life. Of the twenty-two, 8 of these AAs are considered essential for human health. The term essential refers to the fact that it’s imperative a man consumes these (8) AAs on a consistently regular basis from food or supplemental sources, while the remaining (14) AAs can be produced, and/or synthesized, internally in the event they are not made available through external resources.

Proteins are complex molecular structures that are both fascinating and versatile. Most other nutrients contain carbon (C), oxygen (O), and hydrogen (H). Protein foods also contain COH but they uniquely possess a backbone of nitrogen (N). The more N a man’s body can obtain, and retain, the stronger and healthier he becomes.

When protein intake is adequate to meet a man’s normal daily requirements, and no more, most likely, he’ll be diagnosed as having a nitrogen equilibrium; average news. However, when that same man is deprived of adequate protein, especially the essential AAs, he’s likely to experience a negative nitrogen balance; bad news.

When a man is sick, injured, stressed or depressed, when he’s consuming too many drugs, smoking cigarettes, or being deprived of healthy nutrition, especially protein, his body innately shifts into a compensatory gear aimed to fulfill his nutritional voids and actually begins to cannibalize itself; the scientific term is catabolism, or tissue breakdown.

What’s actually occurring, on a microscopic level, is a breaking apart, or accelerated atrophying, of the body’s tissues that include the muscles, heart and lungs, and other organs. Since these body parts are storehouses composed of COHN, the body’s natural defense reaction to protein starvation is to locate its N sources by cleaving away the carbon, oxygen, and hydrogen. During this process the nitrogen is extracted from internal N-supplied tissues and organs, which is then used to feed the N-deprived tissues elsewhere in the body.

This is one of the reasons why many health and sports-training experts, including myself, recommend regular consumption of high-quality protein foods and supplements on a regular basis especially when the man is training hard, competing in a sport or enduring the rigors of sustaining a financially comfortable livelihood.

To take it up to the top notch, the ideal condition for all men to obtain is a positive nitrogen balance; GREAT NEWS! This simply means his tissues are receiving more protein, and retaining more N, than what he’s deficient in, or is excreting out of his body, so at the end of the day, at the end of the week, he’s stronger and more hormonally charged.

So how does all this play a role in a man’s sexual health and performance? Well, to start, protein is necessary to nourish a man’s glands, particularly his pituitary, hypothalamus, testicles, adrenals and prostate. I could stop there but let me take it one step further and add that protein is imperative glandular nourishment that both manufacturers then secrete natural anabolic and androgenic (sexual) hormones. In particular, the hormone responsible for stimulating high levels of libido, erection strength and stamina, and overall sexual performance; that would be Testosterone, or just ‘T’ as it’s referred to today.

Continue down the internal biological pathway and we notice positive and healthy influences throughout the man’s nervous system and circulatory vessels, especially those that stimulate his genital region. And, need I say, the chief residents of that region are his prostate, testicles and penis! When healthy, they’re a great group of guys to have around!

Men are also be pleased to learn that protein is needed to manufacture nitric oxide (NO), that wonder chemical that makes erections of penis possible in the first place. When obtained naturally, NO also plays a crucial role in genital sensitivity and orgasm. (FYI: The popular prescription erection pills on the market influence NO by blocking PDE-5, the erection-destroying enzyme, but these drugs do zilch for stimulating penile sensitivity or enhancing orgasm. Odd as it might sound; a man can have an erection but may not be enjoying it because it simply is insensitive to the experience.)

In review, I have found that many men’s eating habits tend to rely on excessively high carbohydrate consumption while they are dangerously devoid of either total protein or essential proteins. Combined with proper exercise, which kick-starts a man’s natural anabolic metabolism, eating sensible amounts of protein throughout the day and week will ensure overall health that contributes greatly to a man’s sexual prowess!

– – – – – – – – – – – –

For more detailed explanations on this and other sexual-health boosting topics, please refer to John Abdo’s doctor-endorsed book, Ultimate Sexual Health & Performance™. Available at www.Androzene.com.

 

June 8, 2012 Posted by | Performance Library | , , , , , , , , , , , , , , , , , , , | Leave a comment

Cellular Integrity and The Role of Antioxidants

Cellular Integrity and The Role of Antioxidants

By John Abdo

Antioxidants are powerful microscopic wonders found in many of the foods we conveniently have available to us. We cannot live long without these gifts from Mother Nature, and if we did survive without them, we would not live well.

Antioxidants provide the trillions of cells that comprise our body and brain with and protection from toxic invaders. They are best known for combating Free Radicals, noxious enemies that attack our cells that result from junk food, pollution, drugs, stress and other unhealthy causes.

ANALOGY: Let’s take a fresh apple and slice it in half. One half we’ll enjoyably eat while the other half we’ll leave on the counter-top, “exposed”. In just a short period of time, the uneaten half of that apple clearly shows signs that a cellular decaying process has begun, as the apple starts to turn brown evident that it’s quickly dying. Uneatable by our standards, we’ll toss the uneaten half of that apple into the trash and cover it up. Amazingly, and shockingly, in a couple of short days we’ll notice a swarm of tiny flies living in and flying around that half apple, along with a multiplying population of slimy little critters [called maggots] crawling all over it. So how did all this happen? It’s the result of a radical invasion.

The same comparison applies to our cells. If they are left exposed, and not given their proper source of protective and vital nourishment, they will undergo a degradation process prompted from an attack by radical invaders. Unless and until antioxidants come to the rescue the dying cells are doomed, so it’s a healthy and wise practice to consume antioxidants as a daily regimen to maintain cellular integrity.

The great news about foods that contain antioxidants is that most of them taste terrific while those that don’t {individual preference} can fortunately be prepared in alternative ways to make them tasty. When you think you’re low in consuming antioxidants, or just want to bump up your consumption as an insurance policy for your own body, here’s a few nutritious and delicious chooses you can add to your meals or consume alone as healthy snacks.

FRUITS

Blueberries: TASTY: Possess amazing abilities to enter brain cells for improvement in memory and mental functions, and are also extremely helpful for the eye health.

Oranges: REFRESHING: An over-whelmingly popular, and potent source of Vitamin C that’s essential for heart and lung health, kidneys, bones and more.

VEGETABLES

Broccoli: CRUCIFEROUS: Has amazing cancer-fighting properties that protect cellular DNA. Plays a significant role in maintaining healthy hormones especially as person ages.

Carrots: PERFECT SNACK: An incredible root plant that strengthens the immune system, prevents lung cancer, and promotes overall health to the skin, eyes, lungs and intestinal tract

HERBS

Green Tea: INVIGORATING: A terrific energy booster that fights free radicals and improves nervous system health. Also used successfully in fat loss programs.

Garlic: FLAVOR-FULL: One of the best-known natural antibiotic sources that has powerful antioxidant properties. This herb is terrific for preventing and treating colds and flu, treating acne, and controlling cholesterol levels.

—————

John Abdo is an Olympic Strength & Conditioning Coach, Award-Winning inventor of fitness equipment like The AB-DOer® and Inductee into the National Health & Fitness Hall of Fame. John is also the co-developer of the popular male-performance formula Androzene®. For more information please email John at: john@johnabdo.com.

June 8, 2012 Posted by | Performance Library | , , , , , , , , , , , , , , , , , , , | Leave a comment

    Next Entries »