4HB – Cheap Adjustable Kettlebell for Workouts

Posted by Jared Polowick

We made a quick video putting together the T-Handle for two-handed throws as shown in Tim Ferriss’s (check out his blog here) new masterpiece, The 4-Hour Body. Kettlebells are a great workout for your posterior but it can quickly become expensive as you buy new, heavier weights or adjustable sets. This is a DIY kit simply made of typical plumbing items that can be taken apart and transported, assembled quickly, and is cheap. (more…)

Thursday, January 27th, 2011

Ideal Male Body Survey: A Few Fun Minutes Of Your Time Will Really Help Us Out

Posted by W. Shane Duquette

Update: the results are in! Check ’em out.

We’ve been posting about health, fitness, rapid fat loss, HIIT, weight training and adding lean muscle mass to your frame. We’re pretty passionate about it. We like the results, we like the process and we even like the science behind it. What we’re trying to figure out now is what do you guys have as an end goal?  What do women want in a man when it comes to their body, health and fitness? What are men striving for when they change their diet and head to the gym? Who’s the top dog? Ryan Reynolds, Brad Pitt, Ollie Sykes, Bob Harper? Zyzz? Arnold? Ronnie Coleman? Frank Zane? In order to help you get there we need to find that out.

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Friday, October 1st, 2010

The Rapid & Healthy Fat-Loss System: Reveal the Abs Under the Flabs . . . Not Your Ribcage (+ Four Hour Body Tricks)

Posted by W. Shane Duquette

I’ve had a lot of people asking me about how to lose weight. Almost two years ago our good friend Willem was trying to lose weight, so I put him on a program that had him down 20lbs in a month. No supplements or gimmicks. Just a simple diet consisting mainly of chili and a light workout program. A year later another friend, Payam, was after the same thing. I put him on a similar program and he lost 18lbs in a month. If you aren’t a 6’0 athletic male, don’t worry. It’ll work whether you’re male or female, buff or a chubster, an ectomorph or an endomorph, a busy businessman or a beach bum. Jared’s 5′ girlfriend lost 9lbs in a month and shrunk out of her clothes faster than she could replace them. More importantly, not only did they all get quick results, they’ve all maintained or improved upon the weight loss! Willem’s stomach went from a blob to a scary looking washboard in a couple months, making him the perfect poster boy for a blog post about healthy weight loss. I just finished a cutting phase. I lost 12 pounds of fat in 3 weeks, maintained my muscle mass, and improved my strength—all while working 12 hour days for clients who needed rush jobs done. Since then we’ve experimented with several new techniques (such as those presented in The 4-Hour Body, by Tim Ferriss). If you follow the tips and tools in this post you can expect even better results than we got. Whether you’re a beginner or a fitness freak we’re confident that these methods will get you to your body fat goal in no time.

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Tuesday, September 7th, 2010

Lean to Mean Finale! A Summer’s Worth of Packing on Muscle and Tearing Off Fat. From Bony to Beastly.

Posted by W. Shane Duquette

Lean to Mean was a four month bodybuilding experiment—our ectomorph transformation, as we’ve learned it’s often called. We studied the bodybuilding masters, got help from personal trainers, studied research papers, books, e-books and we meticulously recorded EVERYTHING. We wanted to pit conventional wisdom against cutting edge controversial research and figure out what worked. Well. We still have a long way to go and several really exciting theories and programs to test, but phase one is done!

(update: we’ve come a long way since then. Read the updated story here)

And you might notice the new addition to our two-man bodybuilding crew crunched over off to the right. He started his journey last year when he and I planned out a fat loss program that led to 20lbs of fat loss in one month (more on that here). Willem’s an active and adventurous guy with a body bursting with fast-twitch muscle fibers. He runs, bikes, climbs rocks, plays sports and loves the outdoors. He also has the ability to pop on pounds of fat faster than he can eat a donut—and damn can he ever eat donuts fast! He’s coming at bodybuilding from the opposite side of things and we wanted to include him in the experiment.

Jared and I, scrawny nerdlings that we are, after researching our hearts out, decided to focus on short intense strength training workouts at the gym no more than 3 times a week. Willem spent the summer in British Columbia planting trees. Long brutal days tacked one next to another spent working his muscles harder than they’ve ever been worked. So we’ve got ectomorphs vs mesomorphs, manual labour vs HIIT, and strength training vs rock climbing.

So, what we’ve got here are before and after pictures and before and after measurements. We’ve all gotten bigger. We’ve all gotten leaner. And we’re pretty happy with our results. We’ve gone from bony to beastly (or at least we’d like to think we did) in just one summer.

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Saturday, September 4th, 2010

12 Drinking Tips for Staying Thin, Buff ‘n Hangover Free

Posted by W. Shane Duquette

In the spirit of Friday and taking a night off here and there, no matter what your goals are, I’ve decided to put together a few tips to help you drink without packing on pounds of fat or losing the muscle you’ve worked so hard to pack on. It will help with hangovers too, so you’ll be able to get the most out of your tomorrow. As my dad likes to say, “everything in moderation, including moderation.”

(If you want a more advanced look into how alcohol affects you check out this article.)

1: Avoid the sugary mix drinks! They’re packed full of carbohydrate calories from sugar, which when added to the calories already in the alcohol (7 per gram), make for one mean fat making machine. And the sugar rush will spike your insulin levels, resulting in those calories being put straight into fat storage. They’ll also accelerate alcohol absorbtion. Alcohol itself does have calories, but those calories aren’t carbs. Gin, rum, tequila, vodka and whiskey have 0 carbs in them—and as it turns out less than 5% of the calories from alcohol contribute to fat storage. The main fat disadvantage of the alcohol is that it can decrease your metabolism temporarily by up to 73%! Adding in sugar when your metabolism is working so terribly really isn’t the best idea.

2: When putting your drink together throw in an extra slice of lime/lemon/orange. One of the big downsides of drinking is that it saps the vitamins and minerals from your body. Slices of citrus fruits are full of vitamin C and other key micronutrients. Plus, they’ll take the bite out of your sugar-free drinks. Ask the bartender to throw an extra two or three slices in.

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Friday, August 13th, 2010
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