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Fitness Elite

Welcome to Fitness Elite, your one-stop source for basic, consolidated information on weight training, nutrition, and overall fitness!  First, I feel it necessary to share a few things.  I am not a certified personal trainer, physical therapist, doctor, health guru, or miracle worker.  However, I am also not attempting to sell anything, advocate this website as the definitive source for everything health related, or suggest that any of the methods and resources on this site are the "best" way to get fit.  This website is intended primarily as a resource for those interested in starting or maintaining a healthy lifestyle, based on countless hours of reading, researching and good old trial-and-error.  Having stated that, if you'd like to know a bit more about me and my background, click here.
 
 

OK, so you've made the decision to get in shape, or enhance your regular routine.  First, there are some basic guidelines you should follow as the "building blocks" to your new health-oriented lifestyle.  First, go to the links box at the top of this page, and use the fitness calculators to determine your BMI, or if possible, get a %bf test done at your local health club or fitness center.  Then take that in decimal numbers (e.g. 15%bf=0.15) times your weight to figure out how much of your body is fat.  After that, take your weight in kg times .9 cal/hour times 24 to determine your RMR per day.  This will give you a general idea of how many calories you burn in a day by doing nothing.  Of course, it is important to note that people with higher activity levels need more calories, and people with more LBM need more quality calories (e.g. more protein) than this number indicates.  To break it down, let's look at this table: 

Another basic with regard to eating healthy is to avoid carbohydrates after 6 p.m.  After 6 p.m., the body's metabolism "gears down" even if you normally stay awake for several more hours, and the tendency (at least in America) to eat a large meal for dinner translates into too many carbohydrate-based calories that your body will store as fat. Furthermore, if your number one goal is to get lean, you'll need to run in the morning immediately after rising on an empty stomach, when your body's glycogen levels are at their lowest.  In this manner, your body will be forced to use fat to fuel your morning cardio workout.  Do whatever workout you prefer, just make sure to keep your heart rate somewhere between 130 and 165 for maximum fat loss.  Personally, I think there is no substitute for running, but it is still good to change this routine biweekly to keep it fresh and avoid adaptation by your body.  Also, we need to get one thing clear.  It is IMPERATIVE that you do cardio in the morning (treadmill, rowing, swimming, stairmaster, cycling, running, etc.), as your body will only burn carbohydrates and/or glycogen stores if you do cardio in the afternoon or evening.  For more on cardio, click here.
 
 

II. Lifting Weights

Research conducted by various institutions of higher learning around the country has found that combining a resistance program (e.g. lifting weights) to a balanced diet and cardiovascular exercise is the fastest and most effective means to achieving quality results of losing bf while enhancing LBM.  The reasoning behind this is simple.  Muscle burns more calories per pound per hour than fat, and lifting weights also burns more calories than doing nothing.  By maintaining or increasing your LBM, you are creating a fat-burning machine that more efficiently utilizes the calories fed to it, especially when combined with a smart eating plan and cardiovascular exercise.  Workout plans for weight training range from the simple to the complex, from basic 3 x 10 set/rep plans per exercise to German Volume Training.  The purpose of this website is not to go into great detail on these but rather to inform you that they are out there, and there are literally dozens of quality sites on the internet with detailed plans created by experts for all fitness levels, body types, and goals.  One great search engine for finding many of these can be found in the link box at the top of this page, under "Search for related sites" in the drop down catalogue.

Basically, to achieve quality results, you need to incorporate some form of resistance training into your workout regimen at least 3 times per week, and no more than 5 times per week, with a minimum of 48 hours rest between lifts unless you are an intermediate to advanced weight trainer.  A Monday, Wednesday, Friday plan is a great start for most people, upping to Monday, Tuesday, Thursday, Friday for the intermediate bodybuilders.  For a sample beginner workout, click here.  Also, it is very important that you consume some form of quality carbohydrates and protein within 30 minutes post-excercise.  Your body has just been through stress, and will need clean fuel to burn to repair and maintain itself.  Think of it in terms of high-performance race cars.  After so many laps around the track, they need more fuel to continue operating.  To continue operating a peak efficiency, however, they need top-quality fuel.  The same applies to your body.  Working out and then saying "Well, I've earned that trip to McDonalds now" is faulty logic.  After running a race car around a track for several laps, does a driver say "Well, I'm in the lead, I guess I've earned that 87-octane fuel now"???  No!!  They put the 111 grade octane racing fuel in to continue.  The same applies to your body.  Your best bet immediately post workout for maximum efficient use by your body is a MRP or something similar.  To learn a bit more about MRP's, click here.  This is not to say that you can't have those "guilty pleasures" every now and then, after all, you are a normal human being (hopefully!!).  However, to realize your goals, you need to follow this guideline pretty strictly.  Furthermore, do not use MRP's as a substitute for solid food most of the time, just as a post-workout recovery mix to aid your body and speed those nutrients to the muscle fibers.  The worst thing you can do when trying to lose fat and/or gain LBM is not eat or get the calories your body needs.  Your body, as an adaptable organism, will recognize this and tell itself to "gear down" as a survival mechanism.  Additionally, it will eat protein in the form of your own muscle cells to help maintain itself,  usually before it will use its fat stores (remember, fat is stored as a last-resort fuel for survival in harsh conditions).  The basic idea is this:  Losing fat requires creativity, smarts, and above all else, dedication.
 
 

III. Cardiovascular Exercise

Some of the basics behind cardio workouts can be found here.  Some additional tips to maximize fat loss and minimize catabolism follow.  First, do not push yourself to total exhaustion.  You should feel tired after a good cardio workout, but it should be the "good' tired, not the "I just finished 8 hours in the welding factory" tired.  This "good" tired can be attributed to the release of endorphins by your brain due to the stimulation your body receives from cardiovascular exercise.  Endorphins are the neurotransmitters in your brain (e.g. epinephrine, norepinepherine, dopamine, seratonin) that cause pleasant feelings, similar to getting a massage.  The "bad' tired can be attributed to a high concentration of lactic acid in your muscles (lactic acid is a by-product of ATP synthesis) that causes that telltale feeling of stiffness and soreness.  While some soreness should be expected, severe soreness might indicate you need to back off a bit.  By no means does this mean slack off during your cardio workouts, rather it is a gauge by which to tell if you are working too hard or not hard enough.  Stretching before and after a workout are key to eliminating much of the lactic acid buildup in your muscles.  Also, stretching right before bedtime is a great way to save your body from some of the stiffness of the "morning after" feeling.  As with lifting weights, you need to consume some quality calories after cardiovascular exercise, either in the form of MRP's or "clean" whole foods (e.g. complex carbohydrates, quality protein from lean meats like chicken or fish, and "good" fats like flaxseed, olive, or fish body oils).  For a cheap, easy-to-make MRP that tastes great, click here.
 
 

IV. Trouble Spots

Ahh, those darn trouble spots.  For guys, it's the love handles and belly.  For ladies, it's the buns and thighs.  These are the areas on most individuals bodies that are genetically preprogrammed for fat storage based on sex.  What is the problem with these areas?  Why will they not go away despite constant effort and strict regimen?  Well, the answer lies in the type of receptors found in these areas.  Most of the fat stores in your body have predominantly beta-2 receptors, which are stimulated by regular increases in metabolism due to exercise and/or stimulants (such as E/C/A stacks like Ripped Fuel Xenadrine, and Metabolife).  That is why people will see a noted reduction in "fleshiness" quite quickly when they combine the effects of exercise with smart eating and E/C/A.  If E/C/A hasn't been used by the individual before, they can expect to see significant and rapid results within the first week or so.  This is because the face and neck areas are the first to lose fat, and hence the results are noticeable much more quickly.  Of course, then people begin to rely on E/C/A, since it has produced such dramatic and rapid results.  However, therein lies the problem with using, or more specifically OVERusing this type of product.  After a given amount of time, (usually two weeks, more or less depending on dosage and frequency of use) your body will adapt to these chemicals and shut down the beta-2 receptors.  Then there is no more fat loss.  Luckily, with regular exercise, this doesn't happen, although you will at some point reach a spot where fat loss is at a minimum.  This is known as "plateauing" and is caused by the gradual adaptation of your body to stress (e.g. exercise).  This is an excellent time to begin use of the E/C/A stack, as it will give you the "boost' to get over the plateau stage and to the next level.  Make sure to only use it as recommended, and then generally start with half the dosage and work up until the max recommended dose depending on how you feel.  Jumpiness, jitters, increased sweating, and increased body temperature are all side effects of E/C/A, and this is due to the stimulation of your central nervous system increasing metabolic rate.  Make sure you follow the "two weeks on, two weeks off" rule of E/C/A usage, so your body will put the beta-2 receptors back "on-line" and the effects will begin to work again each time you cycle it.  Also, be sure to drink at least double your normal daily water intake, as E/C/A is a diuretic that will cause your body to lose far more water than normal, even if you do regularly work out.

Now on to the subject of those trouble spots.  The problem with these areas is twofold.  First, they are your body's natural "last-resort" spots for fuel storage in case of dire circumstances or emergency.  Of  course, this is the case for most of your body's fat stores.  Basically it's your body making a deposit "for the lean times" (no pun intended) ahead just like some people do at a bank savings account.  However, this is even more the case with the trouble areas than anywhere else on your body, as the trouble areas are your body's last choice for fat removal.  Think of it in terms of a savings account you have set up for hard times as opposed to a locked-in CD.  One you can get to if you really need it, while the other is generally untouchable and comes with stiff penalties for withdrawal.  The same is true of those trouble spots.  It takes a lot of dedication for people who are lucky, and suffering for those who are not, to get the fat off those trouble spots.  Unfortunately, the suffering part involves using some hard core stimulants, (like clenbuterol, DNP, or T3) cutting calories, or going on a keto-diet, (also know as the Adkins or no-carb diet, where your body is forced to use fat because you put it into an unbalanced state know as ketosis).  Of course, with mos of these, you will also lose muscle mass in addition to fat even if you continue lifting and eating well.  This, of course, almost becomes self-defeating.

Secondly, the receptors in these trouble spots are alpha-2 receptors, so chemicals like E/C/A and intensive exercise do not specifically target them.  The question then becomes, is there ANY way to get these areas to respond?  The answer is a somewhat cloudy yes.  There is a pharmaceutical known as yohimbine HCL, available only by prescription, that directly targets these alpha-2 receptors.  It was originally tested as a potential cure for impotence in men, and during these trials the rather serendipitous side effects were discovered.  Most of the research I've done on this product shows that it also has some minor side effects of increased libido in men who have used it.  However, it is a controlled substance, meaning you can only get it with a Dr.'s prescription.  Of course, there are more, ahem, creative ways of getting your hand's on it if you do a little research on the internet, but be forewarned: the internet is full of scammers just looking for fresh meat.  Pursuing this method is strongly discouraged unless you are absolutely sure of the source, have done LOTS of research, and don't mind the legal ramification (not major) that could come if you are caught receiving this.  Also, the price is always elevated on the black market, and you can never be absolutely sure that what you get is what you paid for.  A legal, albeit less effective method, is to purchase yohimbe bark extract in the purest and most potent form you can find from your local health store or via an online supplement source that is reputable.  Add this to your E/C/A stack, and follow the "2-on, 2-off" method.  The results will, of course, not be as dramatic, and may not work at all, but if you have a little extra cash, it's worth a try to see if the benefits equal or exceed the cost.

One final note on those trouble spots.  While it is generally a good idea to exercise the specific area to aid in spot tightening, (e.g. crunches, squats, leg exercises) the idea of spot-reduction via topical creams or "miracle" pills (besides yohimbine HCL perhaps) is a myth.  Targeting the specific area via exercise certainly will help to tighten the area up and build more muscle to burn more calories, but you cannot, repeat CANNOT "crunch away" your gut or "squat away" your flabby behind.  You have to eat smart, exercise, and follow strict guidelines to see marked improvement in those areas.  Remember, you can do 1,00 crunches a day for the next year, but if there is fat covering the area, you won't see a "six pack" at all.  One strategy with respect to the abdominals is to perform mid to high repetitions with heavy weight (e.g. cable crunches, ab machines) to build the muscles up and have them "poke through" the fatty layer.  In doing this, you have to treat the abs like any other muscle group, and give them at least 48 hours rest between workouts so they will have time to grow.  Doing endless sets and reps will get you rock solid abs, but they won't show, they'll just be hard underneath the layer of fat.
 
 

V. Steroids

Disclaimer:  This website provides health and safety information. I neither condemn nor condone the use of anabolic-androgenic steroids (AAS) or any other performance-enhancing drug nor do we advise people whether they should use these drugs. Rather, I recognize that recreational drug use is a permanent part of our society and the sports subculture, and that there will always be people who use drugs, despite prohibition. The drug information I provide, therefore, is meant to assist users in making informed decisions about their use. I do not make the claim, nor do I imply, that the use of any drug can ever be completely safe. All drug use contains inherent risks. I assume no responsibility for how the information on this site is used.  The following information in no way, shape, or form reflects the opinions of the University of Kansas, it's employees, students, or affiliates.

Ok, so you're wondering about steroids.  Pretty big step, eh?  First you need to know the facts.  Steroids are not only illegal, they're also dangerous, especially for the uneducated user.  If you really think you want to take this step, you need to research, research, RESEARCH!!!!  Try this link.  It costs a little bit of money to join, but it is valuable information.  For other, free sites, click here, or here.  These sites have pretty much all the information you need on steroids, their uses, dosing, troubleshooting, and cycling.  The discussion boards are an excellent place to communicate with experienced users who have far more information than I.  Just make absolutely sure that you have done lots of research on the subject before you go posting, both to learn the unwritten rules as well as avoid irritating those who are willing to help.  One rule I'll tell you about now:  Do NOT ask for a supplier on these discussion boards.  That will get you red-flagged faster than if your handle was DEA_Guy.  Rather read, learn, and build relationships.  That will serve you well.  Now on to some very basic facts.

First, let's look at the two types of steroids, anabolic and androgenic.  A definition of each is warranted:
anabolic adj 1: or or related to the synthetic phase of metabolism 2: characterized by or promoting constructive metabolism; "some athletes take anabolic steroids to increase muscle size.

androgen n. A steroid hormone, such as testosterone or androsterone, that controls the development and maintenance of masculine characteristics.

Basically, androgenic steroids enhance the body's ability to repair and build muscle fibers, while anabolic steroids enhance the body's ability to use substances like protein for more rapid muscle growth.  Both have side effects, such as hair loss, gynomastecia, (swollen, lumpy, tissue in the breast or chest area, leading to "bitch tit" phenomena in males) decreased liver efficiency and/or function, renal disease, and cardiopulmonary disease.  Furthermore, gains accrued while on steroids can be lost quickly if intensity is not maintained post-cycle.  Finally, individuals who use steroids too early in their lifting career may never reach their full potential, since the body grows accustomed to having a "boost" and will not respond as well naturally.

When using steroids it is important to eat often, and eat a lot, so as to provide your body with enough fuel to serve it's increased metabolic need.  This does not mean eat everything in sight.  You still need to get your calories from quality sources, you just have to get them in larger quantities and more often.  Also, you should train very intensely, and limit your cardio sessions to twice a week for 20-25 minutes so as not to invite any form of catabolism (even at the expense of gaining some fat).  You basically want to keep your body in an anabolic state for as many hours per day as possible, and that means eating right, training hard, and getting a MINIMUM of 8 hours of sleep per night (this is when the actual growth process occurs, both for users and non-users).  As always, you want to drink AT LEAST a gallon of water per day to keep your system flushed and the kidneys and liver functioning well.

Well, that's pretty much it.  Any other relevant information can be found at any of the links I've provided, or perform your own search.  I'll leave it to the experts to advise you on matters of steroid use; their advice will serve you far better than a non-user such as myself.  Just remember, RESEARCH, be careful, and ask lots of questions your research hasn't answered for you.  With a little time, effort, preparation, and dedication, you can be on your way to a new, healthy you tomorrow.  I hope this site has provided you with some answers to your questions.  If you have any other questions, please feel free to email me by going to the link box at the top of this page and sending me email.  Good luck!
 

Still confused?  Click here for FAQ's!
 
 

Kyle D. Richards is a communication studies graduate student at the University of Kansas.  Prior to his matriculation at KU, he attended Emporia State University where he received Bachelor of Arts degrees in Communication, Sociology, and Political Science, graduating cum laude.  While at Emporia, Kyle was actively involved in Sigma Phi Epsilon as social and scholarship chair.  His interest in fitness began when his weight ballooned from 195 in high school to over 250 pounds by his junior year of college.  Since that time, Kyle has actively researched all aspects of health and nutrition, ranging from weight training principles and programs to supplementation and human physiology.  Currently, Kyle is 195 pounds, with an increase in LBM of approximately 12 pounds from his senior year in high school ( including the "dark age" in college when his bf% was 26.9).  In his spare time, he enjoys golfing, working out, keeping tabs on the Jayhawk football and basketball teams, going to movies, reading fitness-related material, and dreaming of entering the "real world"...