The Project Swole Three Step Full Body Detox Plan is the most effective detox and weight loss plan ever. Combine the supplement plan with a full body fat loss exercise routine for record breaking fat loss results!
Acai is one of the top 5 foods you can eat for good health and it speeds up fat loss too!
Acai berries help to speed up fat loss considerably when you follow a healthy exercise and diet plan. As a bonus, the high concentration of antioxidants in acai will keep you feeling healthy and looking young as you grow older!
I talk about acai all the time, so constantly I am asked the question: “Do you know how I can get a free trial of acai pills sent to Egypt?”
Finally I can say to all the Project Swole visitors from Egypt: “Get your risk-free* trial of acai berry supplements shipped to Egypt using this link:”
So you want to be a dolphin. Or perhaps you want to be a competitive swimmer. Or maybe you just want to swim faster.
Unless you are really lucky (or would that be unlucky?) you probably weren’t born with webbed feet or toes, so you will have to look at other ways to increase your speed in the water.
The best way to increase your swimming speed, is to increase the flexibility of your ankles. Flexible ankles act like flippers, which will help to propel you through the water faster.
There is a ton of weightlifting equipment out there and the bench is one of the most important pieces.
As with all purchases, you should do your due diligence. Of course if you are ordering a weight bench or browsing the stores, you will want to do your initial research into product quality, customer reviews, and the amount of time the weight bench manufacturer has been in business.
After that, you should examine and try out each bench before you make your decision. Listed below are some common criteria for selecting a bench that will make you happy and keep you safe.
Back in the day you might have been told to avoid situps because they can strain your lower back and neck. That could be true if you have bad form, but it is generally a myth to avoid doing situps in favor of crunches.
It is a myth perpetuated in the 1990s and early 2000s by foo foo personal trainers trying to convince middle-aged overweight Americans that they don’t have to do situps to get good abs, and in fact doing situps is ‘bad’.
Bollocks I say! We can file that one up there with high carb / low fat diets and curling in the squat rack.
To protect your back, the answer is simple: keep your back as straight as possible throughout the movement, lay on a towel or mat to protect your tailbone, and avoid anchoring your feet as that can sometimes cause lower back strain.
You want to save time building muscle and losing fat. You want to put in as little time as possible, using as few days out of the week as possible, and get the most bang for your buck. In that case you should exercise only when you can maximize your returns on time invested. Here’s how:
There are so many choices out there for exercise equipment, sometimes it is hard to know what to choose. Free weights are always best – barbells, dumbbells, kettlebells, odd objects, and even bodyweight. Machines have their place, but they don’t usually belong in your main training routine.
So how can you choose your equipment based on your training history, goals, and injuries?
Keep your muscles limber by holding static stretches for 30 seconds if you are under 30 years old. For every ten additional years of your life, you should add 10 seconds to your stretch.
Example: in your 30’s you should be holding a stretch for 40 seconds, in your 40’s hold it for 50 seconds, in your 50’s it should be a 60 second hold, and so on.
The reason is for this is that your muscles are less pliable as you get older. You need to stretch them for longer periods of time to remain flexible in your old age.
Static stretching should always be completed after your regular exercise routine. Dynamic and PNF stretching can be done during warm-ups or after regular training. If you are interested, you should read more about Flexibility Training.
You might not believe this tip, but I’ve read about this time and again. You should put your tongue on the roof of your mouth whenever you exercise, especially when doing something that might typically strain your neck.
Don’t work your abdominal muscles every day. Your abs are like any other muscle in your body – you shouldn’t work them everyday. You still need to give your abs time to recover.
You should train your abs 3 to 4 times a week, not on consecutive days.
If any of you were following my problems with a neighborhood pedophile last year in this post and this post, you might be interested in knowing how it turned out. I’m warning you now though, if you don’t want to be upset and disgusted, you should not read on.
I found this article today that talks about a lack of ‘blue light’, which we get from early morning exposure to sunlight. When teenagers are not properly exposed to ‘blue light’ for one week, their bodies release melatonin 30 minutes later in the day, which causes them to stay up later and fall asleep in class the next day. The release of melatonin is often also responsible for lack of sleep due to insomnia.
Please bare with me as I roll out the new design and functionality for Project Swole. There will be bugs and glitches, but I promise they will get worked out.
Please let me know what you like or dislike about the new layout, and if you discover anything broken, strange, or unexpected.
You will find most of the site navigation that used to be on the sidebar, now up in drop down menus at the top of the screen.
Thank you for your patience. Some great new content will surely follow, as soon as I can perfect the site.
At a body weight of 180 lbs, Willie Albert of Iron Will Strength and Fitness in Ottawa Ontario Canada performs 10 total rounds of barbell back squat with 445 lbs, standing military press with 135 lbs, and barbell deadlift with 425 lbs. He was attempting to complete this circuit for time and finished in 4:35.
For all you math geniuses, that would be a total of 10500 lbs of work in less than 5 minutes. He’s not lifting elite powerlifting numbers, but to complete 10 rounds of this in 4 and a half minutes is impressive to me. I bet if he were going for a 1 rm, he’d be squatting and pulling in the 600s, and would be shoulder pressing 200+.
Here’s another reason never to drink soda or anything else containing high-fructose corn syrup ever again.
A recent study published in Cancer Epidemiology, Biomarkers & Prevention, a journal of the American Association for Cancer Research, links sugary soft drink consumption to an increased risk of developing pancreatic cancer.
Noel T. Mueller, MPH, the author of the study and a research associate at the Cancer Control Program at Georgetown University Medical Center in Washington, D.C. notes:
“People who drank two or more soft drinks a week had an 87% increased risk — or nearly twice the risk — of pancreatic cancer compared to individuals consuming no soft drinks.”
So apparently Bob Greene is Oprah’s personal trainer. He is credited with giving Oprah an exercise and nutrition plan that has actually helped her maintain a healthy weight.
** Comment on this post to qualify to win a free copy of this DVD. **
Obviously you must know by now that Oprah started off huge, lost a ton of weight, ballooned back up again, lost it again, gained it all back, etc… But from what I understand, thanks to Bob Greene’s workout plan and nutrition tips, she is finally maintaining a healthy weight.
Free Product Alert!
Allow me to announce Project Swole’s most recent free giveaway: Bob Greene’s Total Body Makeover DVD. I haven’t watch this, nor will I, but I can tell you what it says on the DVD package.
An 8-Week Program for Maximum Results in Minimum Time
8 Express Workouts on 1 DVD – Customized for Every Level
I am always recommending athletes to drink a gallon of water a day. That is all fine and well, but apparently there is a better way to calculate your hydration needs.
Based on a post over at FormerFatGuy.com, we should be drinking half of our body weight in pounds, in ounces of water each day. That means if you weigh 150 lbs you should be drinking 75 oz of water each day.
For those who use the Metric system, divide your weight in kilograms by 30. For example, somebody who weighs 70 kg is going to need 2.3 liters per day.
You can drink all the water you want, but if your body can’t use it you will still be dehydrated. Here are some tips to help increase body’s ability to absorb water.
I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.
Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.
From now on I want to take a more proactive approach to answering Your Health Questions by posting them separately in the blog. This way we can be sure that everyone benefits from the Q & A.
Ellen wrote:
“I am trying to convert fluid ounces to liters for some recipes, but I am not sure how many ounces are in a liter. Can you help me?”
Response:
There are 33.8140226 fluid ounces (fl oz) in 1 liter (l).
A study of potential schizophrenics has determined that supplementing with fish oil, primarily long-chain omega-3 polyunsaturated fatty acids, can reduce the risk of ever developing full-blown schizophrenia or bi-polar disorder. In fact, supplementing with fish oil was found to be equally effective at preventing psychotic episodes as anti-psychotic medications.
The study was conducted with 81 patients at ultra-high risk of developing a psychotic disorder. At the end of the study, less than 5% of patients supplementing with fish oil developed full-blown psychosis, while nearly 28% of patients in the placebo group transitioned to a psychotic state.
This is great news for adolescents, since that age group is highly affected by the weight gain side effects of anti-psychotic medication. Supplementing daily with fish oil sounds like a great idea to me.
Now you can download the Full Body Plus HIIT for Fat Loss workout routines in Excel spreadsheet format. You can use these files to print out the routine and take it to the gym on a clipboard, keep track of your progress on the computer, or both.
The Full Body Plus HIIT Fat Loss Routine for Men can be found here:
I made some changes to the programs as well. Going through them I realized that there will almost always be time to complete those optional sets at the end of the routine, so I made the “e” exercises mandatory and added an additional abdominal exercise to make a super-set.
