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| Dear Jodee, can I lose weight by using Cocaine? Dear Prothinspo Member… Cocaine is an illegal and dangerous drug - outlawed in most countries around the world. Many people speculate as to whether celebrities ever partake of the drug to induce rapid weight loss. We can only speculate until they get arrested....Most people already know that cocaine can make you lose weight. Here is a story I found from New Zealand. A wealthy 51 yr-old property developer is a suspected drug dealer. He attempted to justify his actions by claiming that cocaine was helping him lose weight. "In explanation for his actions, the defendant stated that he had discovered taking cocaine in the evening suppressed his appetite and helped him lose weight," the police summary said. This may explain the success of Henderson's slimming regime. Last winter, Henderson seized on the Atkins craze and lost at least 24kg. During the stressful 2000 when he was building the $250 million Princes Wharf redevelopment, "Hendo" was a big lad. But by last winter, the metamorphosis was spectacular. He sported a new wardrobe and cut a much finer figure on the waterfront. Come the summer, he appeared even leaner, as the diet regime continued apace and his face shape changed markedly." I don’t suggest getting hooked on any illegal drugs to lose weight. I only know of one diet product on the market that mimics the effects of cocaine weight loss. Of course it is new to the market after many years of clinical testing. AFTER DECADES OF RESEARCH... Introducing the World’s First Chemically Altered Diet Pill designed to stimulate the COCAINE AMPHETAMINE REGULATORY TRANSCRIPT (C-A-R-T) and Inhibit NEUROPEPTIDE-Y (NPY)! Through years of study and breakthroughs in modern science we’ve discovered the key to long term weight loss success. And you can only find this compound inside of THIS weight loss solution. 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THIS PRODUCT was designed as the best weight loss pills to stimulate CART while inhibiting NPY to help you lose weight safely and powerfully. On the other hand NPY is the enemy when it comes to weight loss. As a stress hormone, NPY kicks up the appetite and signals hunger. When NPY is stimulated it limits the metabolism and lowers the body temperature. THIS PRODUCT is a product which was designed to stimulate CART while inhibiting NPY to help you lose weight safely and powerfully in a way the best weight loss pills have never been able to do before even from what was previously considered to be the top weight loss pills. What It Does: Cocaine and Amphetamine kicks the body's CART into overdrive which helps to increase the metabolism, reduce the appetite and increase insulin levels to deliver the maximum amount of energy to the muscles instead of storing excess calories as body fat. By igniting CART, This CART PROGRAM product has become the best weight loss pills available! 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| THIS PLAN IS ONLY AVAILABLE HERE PROTHINSPO/WBDT/THINSPONATION... NOT AVAILABLE IN STORES... THIS PLAN COMES WITH INCLUDED... FREE DIET EBOOK POUNDS AND INCHES $25 VALUE FREE FAT BURNING GROCERY SHOPPING LIST FREE SMOOTHIE HANDBOOK/RECIPES $30 VALUE FREE MEASURING TAPE FREE FOOD JOURNAL FREE MEASURING CHART FREE DETOX FOODS AND TIPS FREE RECIPES FOR 500 CALORIE DIET PLAN $15 VALUE FREE PROTHINSPO TIPS AND TRICKS EMAIL FREE SAMPLES WHEN AVAILABLE This product I chose because....Each spray delivers a highly concentrated dose of supplements to help control cravings and suppress your appetite. Unlike pills sprays use micro-size droplets directly into the mouth to start working quickly and yes it is fresh tasting.... Crave Control starts to work in minutes without making you jittery or nervous. It's safe, effective, convenient, and easy to use... It is really easy to use. You can just stick it in your bag or jacket pocket and when you start to Crave and need Control you just spray it!! As always .....I will always tell everyone.....The healthy way to lose weight is to exercise, choose healthy foods, control food portions and drink 6−8 glasses of water a day. Limit the number of calories you eat every day and/or increase your daily physical activity.... My best added supplements are a benefit to these lifestyles. READ MORE.. |
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| 30 DAY SQUAT CHALLENGE PAGE 1, PAGE 2, PAGE 3.. Page 1...Introduction History of Squats The Squat is a natural movement humans have done since they existed. If you pay attention you’ ll notice people all over the world Squat, often unconsciously. Quick examples… Babies routinely play while sitting in a Squat position, and will Squat to stand up.1 Asian people often rest in a Squatting position when eating or waiting for the bus.2 Squatting was the natural way to defecate before sitting toilets existed Indian Wrestlers have used unweighted Squats (“Baithak”) for hundreds of years to get stronger.3 The “Great” Gama became a World Champion Wrestler in 1910 using a Squat routine. He did up to 6000 daily Squats and later added weights – Squatting with a 95kg/210lb donut-shaped grindstone.4 In Europe, the German strongman Henry “Milo” Steinborn was first to recognize “deep knee bends” with a heavy barbell were key to getting stronger.5 He discovered increasing his Squat to 250kg/550lb for five reps made his other lifts increase. That’s how he set records in the Snatch and Clean & Jerk. When Milo moved to the USA in 1921 to pursue a strongman career, the Squat wasn’t popular yet and Power Racks didn’t exist. So Milo did Squats by first tilting the barbell on one end, then leaning under it to get it under this back. This strength feat – the “Steinborn Lift” – blew the Americans away. After witnessing Milo Steinborn Squat, Mark Berry (the later editor of Strength magazine) emphasized Squats in his training.6 It paid off – Berry went from struggling to build muscle for years to gaining 50lb muscular body-weight in a year and winning the national weightlifting championships in 1925. So Berry told everyone to Squat – both in his Strength magazine and as head coach of the USA Olympic weightlifting team (1932/1936). His most famous pupils became John Grimek (Mr Universe and 2x Mr America) and Joe Hise who gained 29lb in a single month following Berry’s Squat advice. Peary Rader, who founded Iron Man magazine in 1936, also followed Mark Berry’s Squat routines. He went from 128lb to 210lb body-weight in one year, and won competitions for seven years thanks to his 450lb Squat. So Rader spent the next decades telling everyone to Squat in Iron Man Magazine. Fast forward 1954 – Clarence Ross, Mr America, called the Squat “The King of Exercises”.7 Olympic lifters, powerlifters and bodybuilders from all over the world had by now discovered Squats and turned it into the backbone of their strength routines. Examples: The Canadian Doug Hepburn Squatted 665lb in 1952, won the world weightlifting championships in 1953 and won the British Empire Games in 1954. The American Paul Anderson Squatted 760lb (even more later) and won the world weightlifting championships in 1955 and the Olympic Games in 1956. The Brit Reg Park Squatted 600lb and won Mr Universe in 1952, 1958, 1964. He became the 2nd guy to Bench Press 500lb after Doug Hepburn and published the 5×5 routine in 1960.8 They all used home-made Squat Stands to get the bar on their back. But Power Racks became more popular in 1960 when Terry Tedd and Dr Craig Whitehead used them for testing new strength training techniques… and when Peary Rader wrote about Power Racks in Iron Man Magazine.9 In 1961 Dr Karl Klein published a study claiming full Squats are bad for the knees.10 Klein compared the knee laxity of 128 Squatters to 360 people who didn’t and concluded Squatters had loose knees. Studies have since then proven Squats build strong and healthy knees.1112 But the knee myth started. So outside weight lifting circles, coaches ignored the Squat, considering it dangerous and useless.13 But in 1969 the Olympic Lifter Bill Starr became one of the first strength coaches for football teams. His 5×5 routine consisted of Squats 3x/week for five sets of five reps.14 In 1964 the Squat, Bench and Deadlift became the three contests lifts in the Powerlifting sport. Strength athletes increased their focus on the Squat even more as it was now their primary lift, no longer just a strength builder for Olympic Weightlifting or Bodybuilding. Today, the Squat remains a hard lift many people try to avoid using various excuses although it remains the best exercise to gain strength and muscle. Nothing I did in the gym worked until I started to Squat. That’s why I’ve been Squatting almost every week, usually several times a week, for 14 years. Why Squat Squats Build Strength The Squat is the best exercise for building overall strength. Here’s why: Squats strengthen your largest, longest, most powerful muscles – glutes, sartorius and soleus.15 Squats strengthen your posterior chain muscles – hamstrings, glutes, lower back, calves, etc Squats strengthen your posterior chain through the longest range of motion (half your length) Squats require you to balance the weight which works your abs, obliques, shoulders, arms, etc Squats work your whole body as one piece (NOT in isolation) like you move outside the gym Squats stress your body with the heaviest weights – the more you lift, the stronger you are No exercise or machine is as effective as the Squat for getting stronger. The Leg Press is inferior because you don’t have to balance the weight. The leg extension is inferior because it only works your quads, with light weights. Deadlift is inferior because the range of motion is smaller. Squats are king, period. Plus you can easily get stronger at Squats by starting light and adding 2.5kg/5lb each workout. You can’t on a single joint exercise like a leg extension that uses less muscle. Squats are a multi-joint, compound exercise – it works more muscles which allows you to lift more, progress longer and get stronger. This strength carries-over outside the gym. If you lift a heavy object in real life, no machine balances or supports it for you. You must do it yourself. Squat force you to balance and support the weight yourself which works your body, muscles, bones and joints like you’ll use them in real life. Squats Build Muscle Squats are more than just a “leg exercise”. Your hips and knees are bending, but the rest of your body has to support the weight and keep your torso from collapsing. This is how Squats work your whole body, as one piece. Here are just some of the muscles working when you Squat… Lower body. Your hamstrings, glutes, quadriceps and groin are the prime movers when you Squat. But Squats also work your calves which have to stabilize your ankles. Upper body. To keep the bar positioned on your upper-back, you must squeeze your shoulder- blades and keep your chest up. This works your arms, shoulders, traps, upper-back, etc. Core. Your abs, obliques and lower back all have to work hard during Squats to prevent you from collapsing under the weight as you Squat up and down. Heavy Squats releases more muscle building hormones than any other exercise – 200% more growth hormone and 25% more testosterone than the Leg Press.16 If you want to build muscle quickly and naturally, or you want to prevent muscle loss from aging, Squats are the best exercise. Squats Burn Fat Fat is stored energy. Exercise burns energy, thus burns fat. The more muscles you work, the more energy you burn. Squats work more muscles than any other exercise, so they also burn more fat as any other exercise. The more weight you Squat, the higher the intensity, the more fat you’ll burn. And that’s just what happens in the gym. Outside the gym, your body and muscles must recover from those heavy Squats. Muscle recovery burns calories. As a result, Squats increase your metabolism for up to 24 hours post-workout, helping you burn fat outside the gym.17 Note that Squats aren’t a silver bullet for losing fat. They’ll help you burn fat, get leaner and build six pack abs. But unless you Squat all day long, you won’t burn significant calories to out-train a bad diet. And that’s whether you’re doing Squats or any other exercise. So make sure you eat right too. Squats Boost Endurance Every step you take when you run requires an effort. If you double your leg strength by increasing your Squat from 150lb to 300lb, it now requires half the effort to take those steps. The same run becomes easier because it takes longer for your legs to get tired. So you can run faster and longer. But won’t the muscle gains from Squatting slow you down? No. First, you won’t gain 50lb/25kg of muscle overnight unless you stuff yourself with food or use drugs. I’ve been Squatting for 14 years, Squat over 400lb and weigh 170lb at 5’8?. Despite gaining 43lb muscle over the years, I’m still “normal”. Two, increasing your Squat is like putting a bigger engine in your car. You might gain 25lb/10kg in six months by doubling your Squat to 300lb/140kg. But that’s not enough to slow down. Your stronger legs will make you run faster, just like a car with a bigger engine is faster. If you’re still not convinced Squats will boost your endurance – stronger legs have improved the 5k running economy and race times in trained endurance athletes, even without changes in VO2 max.18 They’ve also improved run times by helping maintain stride length and race pace longer.19 Squats Increase Explosiveness for Sports Squats won’t make you slow for sports – that’s a myth. They’ll make you faster because Squats build stronger legs. If your legs are stronger, you can do more work in the same amount of time. If you can do more work in the same time, you have more power.20 So you’re more explosive and faster – not slower. On top of that, Squats will also make you dominate at sports by increasing your vertical jump,21 boosting endurance, increasing fitness, strengthening your whole body, improving balance and coordination, protecting your knees/back against injury, etc. If you want to competitive, you must Squat. Squats Strengthen Your Bones When you Squat gravity pulls the weight on your back down. This compresses everything under the bar. Your spine and bones are living tissues which respond to this compression force by getting stronger. A study from Karlsson et al showed weightlifters have 10% more bone density. 22 Denser bones are better than weak ones because they’re harder to break. Denser bones also prevent osteoporosis.23 If you already have osteoporosis, Squats will prevent age-related strength and muscle loss. This improves balance and coordination, protecting you from falls that could be fatal. No exercise is effective as Squats for building stronger bones. Squats combine bearing heavy weights with a long range of motion (half your height). You can lift more weight on a Deadlift, but over a smaller rom. Bench/Press involve lighter weights. Running or cycling involve no weights at all. How to Squat If you’ve never Squatted before, or you want to make sure you’re using correct technique so you get stronger without getting hurt, here’s a quick overview on how to Squat with proper form… Grab the bar with a medium grip. Put your feet directly under the bar, get under it and put it between your traps and rear shoulder muscles (“low bar”). Chest up, upper-back tight. Unrack the bar by Squatting up. Take one step back with one leg, one with your other leg. Stand straight with your knees and hips locked for maximum stability. Keep your upper-back tight. Take a big breath, hold it and Squat. Do this by pushing your knees to the side and your hips back and down. Squat until you break parallel – your hip crease must go below the top of your knee. Hold your breath at the bottom. Don’t stop but quickly reverse the movement by driving your hips straight up. Keep your knees out, your chest up and your upper-back tight. Lock your hips and knees at the top. Exhale and rest a second. Then take a big breath, hold it and Squat your next rep. After your fifth rep, rack the weight by stepping forward. Easy. The key is patience – the more you Squat, and the more you focus on Squatting with proper form, the better your technique will be. This requires conscious effort at first. But if you stick with it, Squatting with good technique will eventually become automatic and natural. If you’d like a print version of these tips to take with you to the gym, download my Squat Tip Sheet. Squat Form 101 Your optimal Squat technique will depend on your build. So it’s a bad idea to mimic my Squat form – I have long legs/short torso/narrow frame, if you have short legs/long torso/wide frame, your best form will be different. Start with these Squat form guidelines, individualize as you go… Bar path: when looking from the side – straight line up and down over your mid-foot Stance: shoulder-width apart from heel to heel (not toes to toes, wider!) Feet: turned out about 30°, feet flat on the floor Knees: pointing in the same direction as your feet Grip: medium width, with your back supporting the weight, not your hands Bar: between your traps and rear shoulder muscles, centered on your back Chest: up, shoulder-blades squeezed together, stay tight from start to finish Head: inline with the rest of your spine, don’t look up, don’t look at your feet Unracking: feet under the bar, unrack by squatting up, then step back not forward Breathing: big breath at top, hold it on way down, hold it at bottom, exhale at the top Squatting down: push your knees knees out and hips back, keep your lower back neutral Squatting up: push your hips straight up and your knees out, keep your chest up Depth: hip crease must go below the top of your knees, thighs parallel isn’t deep enough Between reps: keep your hips and knees locked, keep your upper-back tight, breathe Racking: step forward to rack the weight, aim for the verticals not the uprights If you’d like to know why this is the best way to Squat heavy weights and get stronger without getting hurt, read the bigger Squat technique section below. Download also my Squat Tip Sheet. Squat Videos Here’s a video of myself Squatting 170kg/374lb for five reps. Notice I’m breaking parallel on each rep – my hip joints are going lower than the top of my knees. Notice also I’m using a low bar position, with a more horizontal torso position, because that’s how you Squat most weight and get strongest. 5x374lb Squat PR | StrongLiftsA lot of people don’t Squat this low. They only go half the way down and do quarter/half Squats. Here’s another Squat video in which I explain the importance of breaking parallel (hips lower than knees) when you Squat. Watch it if your goal is to get stronger and build muscle without getting hurt.Squat Myths Myth: Squats Are Bad For Your Knees Squats with bad form are indeed bad for your knees. If you do half/quarter Squats, put all the weight on your knees instead of using your hip muscles, or let your knees cave in, you’ll hurt your knees. But if you Squat with good form by breaking parallel, your knees will be safe and you’ll build stronger knees. The myth that Squats are bad from the knees comes from two places: In 1961, Dr. Karl Klein compared the knee laxity of 128 Squatters to 360 people who didn’t Squat. He concluded Squats create loose knees.24 But the study was flawed.25 Other studies have since then proven Squatters have stronger knees than non-Squatters.26 Misinformed people hurt their knees Squatting with bad form (half reps, knees cave in, no hips, etc). They visit the doctor who hears for the 27th time “I hurt my knees doing Squats”. Doctors mix causation and correlation, and conclude Squats are the problem, not the bad form. Meanwhile millions of babies play each day in a squatting position.27 Millions of grown ups, especially in Asia, rest each day in a Squat position instead of standing/sitting.28 Millions of people Squat each day to poop or urinate on “Squat Toilets”. If Squats were bad for the knees, they’d all get knee pain. “But they’re not adding weight!” you might be thinking. Well, Squatting with weight on your upper-back strengthens your whole body, including the muscles around your knees and your knees joints. This creates stronger knees and explains why Squatters have stronger knees than non- Squatters.29 The irony is that the same people who are afraid to Squat parallel out of fear to hurt their knees, are the same ones who end up hurting their knees. Half/quarter Squats where you’re only going half the way down are not better or safer for your knees. They’ re WORSE for your knees. Here’s why: Quarter Squats cause imbalances. Your quadriceps gets stronger but your posterior chain (hamstrings, glutes, etc) gets little work. Yet strong hamstrings are crucial for knee safety. Quarter Squats stress the knees. Most people will let their knees travel all the way forward instead of shifting the load to their stronger hip muscles. This put stress on your knees.30 But if you Squat with proper form – knees out, hips back, parallel – you’ll strengthen your glutes and hamstrings which protects your knees. And when your hips move the weight there’s no knee or ACL stress.31 This is why Squats are effective for ACL rehabilitation.32 In fact, my little brother tore his ACL while skiing in his early teens. Last year he achieved a 300lb/140kg Squat in seven months without any knee issues. Many StrongLifts Members have told me their knees feel better now that they Squat. Just start light, use proper form, and add weight each workout. Myth: Squats Are Bad For Your Lower Back Any exercise is bad for your back if you do it wrong. Pickup a box at work with a round lower back and you’ll hurt it too. Same on Squats. If you use bad form by rounding or over-arching your back, you’ll hurt it. But if you use good form, keep your back neutral, Squats will strengthen your lower back. Here’s how: when you Squat, gravity pulls the bar on your back down. The muscles around your spine (“your core muscles”) must resist this force otherwise you collapse under the weight. Resisting this forces requires effort which strengthens your “core CONTINUED.. PAGE 2... KEEP READING.. 30 DAY SQUAT CHALLENGE PAGE 1, PAGE 2, PAGE 3... |