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This blog is about one thing... supplying you with THE BEST information on Training, Supplements & Nutrition.

You'll discover cutting edge training advice, honest & informative information on supplements, and nutritional information to take you and your goals to the next level!

It is my goal to only supply you with THE BEST information in helping you attain your fitness goals! Bookmark this site and come back often! As well feel free to ask me ANY Fitness related questions, I am always here to help you!

1Feb, 2010

Warrior Built 2.0 Update 1/2 Way Point

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Warrior Built 2.0 – 1/2 Way Update

So Saturday past was the 1/2 way point of my 6 week Warrior Built challenge. Andy informed me Saturday that everyone is making awesome gaines and that few of the guys are really taking things to another level so it’s time I try to step things up a notch!

Things are going great so far but with 3 weeks left I am really need to step things up to get under 180 lb (which was my goal).

Saturday i was in Halifax and couldn’t make the workout but even while in Halifax i ate clean 90% of the time (not an easy task), and hit the gym for 2 awesome workouts hitting cardio, circuit weight training & stretching so I could keep on pace. (One thing i noticed is it’s amazing how airport food is CRAP and eating good healthy food is hard to do!) Tim Hortons Fruit Explosion dounuts are not “HEALTHY” LOL.

But now I need to take things to another level and here is how I plan on doing this.

Bump up my steady state cardio adding in 45min min for 6 days a week (it’s boring but it helps and doesn’t cause soreness, if anything it helps me recover)
Adding in Tabata Cardio 3 days a week (A blog post coming on this soon) basic premise is HIT cardio like this Sprint for 20 seconds, rest for 10, repeat 8-10 times.
Cut carbs back even lower. I will try to have them only every 2nd to 3rd morning and only post workout. My carbs will be mixed berries & banana post workout.
Bump my fish oils to about 30g a day.
Bump my general energy expenditure (more walks, more movement, just generally move more…sounds funny but it works)
Miss NO WORKOUTS

So I have less than 3 weeks and my goal is going to get done! When I finish this I am going to enjoy 1 day of food and get my junk and cheating done and go right back to clean eating as to be honest I am loving it! Energy is better, mood is better, my recovery & strength is down but low carbohydrates will do that. The good thing is once I reach the leanness I want I can ADD more good carbohydrates back into my diet and I can maintain the level of bodyfat without as much “work”.

Ill have another update next week. We have pro MMA fighter & UFC competitor Jeff Joslin in for 3 days for training & seminars so I will get some crazy workouts in for next week and post it up!

Posted by Rob King | in Boot Camp | No Comments

26Jan, 2010

What Is YOUR Most Important Fitness Goal?

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I deal with a lot of people any given week in my business. It is my goal to try to help YOU as much as possible!

But to do this I NEED to hear what YOUR GOALS ARE. I need to know what information you want here so I can do my best to provide YOU with the best information!

So if you can fill out this poll real quick I would appreciate it!

If you can do 1 better and POST A COMMENT with your Training & Fitness goals I will do my best to help YOU in the future!

What is YOUR main Fitness & Training Goal?

Fat Loss

Build Muscle

Sports Performance

Bodybuilding

General Fitness

Strength

Other

View Results

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Posted by Rob King | in Announcements | 29 Comments

21Jan, 2010

10 Ways To Avoid Sugars

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fruit 10 Ways To Avoid Sugars
I have been reading Dr. Johnny Bowden’s site for a while now, this guy is a genius!! Here is an except from his blog.

For more info (and some awesome books he has published), check out

http://www.jonnybowden.com/

Don’t be fooled by “healthy sugar” disguises. Brown sugar, turbinado sugar, raw sugar … it’s all pretty much the same thing as far as your body is concerned.
Make a real effort to reduce or eliminate processed carbohydrates.Most processed carbs — breads, bagels, most pastas and snacks — are loaded with flour and other ingredients that convert to sugar in the body almost as fast as pure glucose. That sugar gets stored as triglycerides, which is a fancy way of saying fat.
Watch out for “fat-free” snacks. One of the biggest myths is that if a food is fat-free it doesn’t make you fat. Fat-free doesn’t mean calorie-free, and most fat-free snacks are loaded with sugar.
Shop for color. The more your grocery basket looks like a cornucopia of color, the better. It usually means you’re getting more fresh vegetables and low-glycemic fruits such as berries and cherries.
Become a food detective. This tip is from the wonderful author and nutritionist Anne Louise Gittleman, who adds, “To reduce sugar, you have to know where it is first.” Start reading labels.
Beware of artificial sweeteners. Unfortunately, they can increase cravings for sugar and carbohydrates. They can also deplete the body’s stores of chromium, a nutrient crucial for blood-sugar metabolism.
Do the math. Look at the label where it says “total sugars” and divide the number of grams by four. That’s the number of teaspoons of sugar you are ingesting. This exercise alone should scare the pants off you.
Limit fruit. (Notice I didn’t say “eliminate.”) Fruit has sugar, but it also has fiber and good nutrients. Just don’t overdo it. For weight-loss purposes, keep it to two servings a day and try to make most of them low-glycemic (grapefruit, apples, berries)
Eliminate fruit juice. It’s a pure sugar hit with none of the fiber and less of the nutrients that are found in the fruit itself.

Posted by Rob King | in Fat Loss, Nutrition | 6 Comments

18Jan, 2010

Supplement Review : Jack3d From USP Labs

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This week for my review i am covering my current favourite Pre Workout Supplement – Jack3d from USP Labs.

I am a huge fan of this product! Great for mood, energy, focus. I can’t say if its great for strength as my current program I am doing more circuits and speed work more than anything heavy so anyone with feedback on this please feel free to contribute.

This isn’t the strongest pre workout, there are better products out there, this is just the one that i like and am currently using.

I found it really easy on the stomach, tasted pretty good, and made my workouts intense. Hardly anyone has heard of it compared to the bigger pre workouts like NO Shotgun & NO Xplode, but I really like it and it gets a top review from me!

*(I made a small mistake it doesn’t contain Nitric Oxide but does contain Arginine & Beta Alanine)

Because I am such a huge fan of this product for this week only

I am dropping the price to $49.99!!

The stock I have in store will sell out ASAP at this price!

To order within the US Click

USPlabs Jack3d, 3 Bottle Combo, Tropical Fruit Punch

If you found this helpful or useful please post some comments or pass it on to your friends!

Posted by Rob King | in Product Reviews, Supplements | 2 Comments

16Jan, 2010

Warrior Built 2.0 Week 1 Review

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My Physique Goal

So week 1 is in the books!

I will be doing a weekly update every Saturday about the program, my progress, my training, and what I am doing to maximize my fat loss! Hopefully as I explain what I am doing you will learn from this! Also by writing this down it causes me to be strict and really be on target with this!

Last week I weighed on Andy’s scales 197 (they are heavy scales I am sure lol), today I weighed in at 192.

That’s 5lbs lost in 1 week and I am very happy with that!

Keep in mind it is NOT 5lbs of FAT LOSS In one week as this is virtually impossible to do!

However my guess is that its about 2lbs of fat (which is great), and 3 lbs of glycogen & water.

Here’s the deal. Usually for every 1lb of fat you lose you will lose 2-3 lbs of “other” weight. This is not a science but it is how it works. Basically your body holds a LOT of water and stored glycogen (pretty much stored carbohydrates in the muscles). So when you lose weight you lose water and glycogen.

This is how someone can lose 7-10 lbs sometimes in a week on an atkins type low carbohydrate diet. The big thing to always remember is that it isn’t all fat loss! But in the big picture it adds up!

My training this week has been excellent. Got in a lot of good classes at Bushido, the nights I couldn’t make class i did Warrior Built DVD at home. I also hit in some extra light 30-45 min easy pace cardio sessions as i do enough HIT type cardio already.

My Nutrition (notice i will not use the word DIET), has been really sound all week and after the first 2 days virtually all cravings are gone!! Which is great! My energy has been improved, concentration has improved, and overall just feel much better with the diet being really clean!

Even though I own Heavyweights I am not loading up on a ton of supplements. Here is what I am using

Myofusion
NutraSea Fish Oil (And lots of it..bumping it to 20g a day soon)
Opti Men Multi Vitamin
Greens & Phytoberry
Xtend (Can’t diet without Xtend)
Jack3d (Amazing Pre Workout)

The biggest issue for me is usually late night eating. I am a night person and love to eat! However my nights have been reduced to the following

Protein Pudding
Jello (Fat free) with some low cal whip cream
Steak/chicken with veggies
Cottage Cheese (low fat), with some protein powder and a bit of yougurt (sounds nasty but tastes pretty good).

I am not a great cook so I will have to start getting more creative lol.

Overall the workouts are awesome, i feel great, I am Motivated like crazy to make some solid changes in the next 5 weeks!

We have a great group of people doing this and there is a real team effort. It makes it a lot easier to stick to it knowing there are others doing this with me! Always get a partner or group to help with YOUR GOALS!

My goal for next Saturday is to be under 190 lb (Drop 2 lb). Ifi can drop 2lb a week the next 5lb weeks I get to 180 lb which is my goal.

I have posted a older picture when I competed at a bodybuilding show and a picture of one of my idol’s Sean Sherk as both motivation and to have a TARGET for my Goal! Without a goal or a set target you can’t move forward with the same intensity!

I would LOVE for anyone to post questions, feedback or anything here! If you have fat loss questions, training, whatever they are post em here and I will do my best to help!!!

Keep an eye out Tuesday for a review of my favorite pre workout supplement JACK3d!

Posted by Rob King | in Fat Loss, My Training Journal, Supplements | 10 Comments

12Jan, 2010

Warrior Built 2.0 6 Week Challenge Started SATURDAY!

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So it has started!!

The 6 week challenge for 20 people! (ME being one of them!)

Today is the first true day for The Challenge! I started eating clean today (i refuse to use the word diet as that word implies temporary change).

The first workout today at Bushido was freakin awesome! Great Energy and we have a SOLID Group of people! Most are friends & customers so it should make for an interesting 6 weeks!

On the flip side of the great workout, I was NOT impressed with my starting stats!
37″ Measured Waist
197 Lbs (Andy’s Scales have to be heavy lol)
and my before pic (which I will show very soon)

I will be 36 In Feb 26 and I want to be LEAN LEAN LEAN for then! I want to be in better shape at 36 than I was at 30!

The goal is simple. 6 Weeks to bust my ass and get under 180lbs!

I haven’t been under 180 in 6 years (when i did a bodybuilding show). But I plan to give this challenge my all! I can post very little details or post a LOT depending on feedback.

For me the biggest factors are usually consistency with training, making poor food choices (I know what i “should” eat”). So for 6 weeks Im making no excuses! I am going to train as much as I can, eat clean (Not diet) and hit as many workouts as possible!

Should be good and I’m excited! Ill post up some tips & tricks I learn from Andy along the way to help everyone out! The more I can learn and pass on the more YOU can learn!

Posted by Rob King | in Boot Camp, Fat Loss | 2 Comments