A 250ml can of Red Bull contains sugar in the form of glucose and sucrose, taurine, caffeine, B-group vitamins, color, flavoring, glucuronolactone, inositol, carbonated water, and sodium citrates.

It is obvious that the sugar and caffeine in red bull boost energy; however, the energy provided by these two ingredients is only temporary. Once the effects have worn off, the cells of the body feel depleted and demand more. For this reason, some people feel more wretched or have a ‘crash’ a few hours after drinking a can of Red Bull.

Moreover, effects people in different ways. Some people have a high tolerance to caffeine, while others don’t. If you are regularly drinking a few cups of coffee a day (we’re guilty), you are consuming more then enough of your caffeine.

Some side effects of over consuming red bull are an increased heart rate, shivers, anxiety disorders, insomnia, ulcers, upset stomach, and so on. If you experience these side effects it is often advised to stop high cardiovascular workouts.

Most athletes and people who visit the gym frequently might drink a red bull as a pre-workout. A pre-workout meant to give energy to sustain a high intensity workout. Mixing a pre-workout supplement such as “super pump 250 by gaspari nutrition” and a red bull is not advised. Most pre-workout supplements already have a high dose of caffeine and other stimulants.

If you choose to drink red bull as a preworkout, make sure you a well hydrated and have no consumed a large quanity of caffeine earlier in the day. To harm yourself by over consuming caffeine is pointless while the whole goal of drinking a red bull is to stay alert, healthy, and focused.

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LEG DAY!!!!  Train with me and see the results. You will feel better and look better too. Here you go… workout #3.

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Rest for 1 minute between each exercise or after each superset.

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 Back Squats………………………. 2 sets of 12 and 2 sets of 8

Superset With:

Walking Lunges………………….. 4 sets of 8

Single Leg Bodyweight Squats.. 3 sets of 10

Split Squat Jumps……………….. 3 sets of 20

Leg Extensions…………………… 3 sets of 12

45 Degreee Plate Loaded Calf Raise… 4 sets of 30

Superset With:

Standing Single Leg Calf Raise………. 4 sets of 15

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30 minute bike

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Adam Farino, MS Nutrition and Exercise, CSCS, CPT

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Another day… another workout.  Train with me and see the results.  You will feel better and look better too.  Here you go… workout #2.

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Rest for 1 minute between each exercise or after each superset.

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Incline Dumbbell Bench Press…………. 4 sets of 10 reps (superset with 10 pushups)

Pec Deck…………………………………… 4 sets of 12 reps

Hammer Strength Chest Press…………. 5 sets of 20 reps (explosive)

EZ Bar Curls (wide grip)…………………. 2 pyramids (12 reps: light to heavy weight and back to light)

Only 15 seconds rest between EZ Bar Curl sets

Concentration Culs……………………….. 4 sets of 12
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Superset abdominal circuit: 20 reps of each

(Straight Leg Raises, Seated Oblique Twists, Raised Bent Leg Crunches)

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30 minute (12%) incline walk on treadmill

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Adam Farino, MS Nutrition and Exercise, CSCS, CPT

Last night I was telling some friends how great my body felt after my workout.  So I thought, why not post it?  Each day I train, I will post the workout so that you too can train and look like me ; )  So here we go…. the first workout.

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Circuit 1

(3 times with 45 sec rest at end of each round of circuit)

Incline Bench Press………. 12 reps

Box Jumps………………….. 12 reps

T-Bar Rows………………….. 12 reps

Front Plank…………………. 12 reps

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Circuit 2

(3 times with 45 sec rest at end of each round of circuit)

Hang Cleans…………………. 12 reps

Lateral Raises……………….. 12 reps

Mountain Climbers………… 30 reps

Pull Ups……………………….. 12 reps
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20 minute intervals (walk – 3.2 mph, jog – 6.0 mph, run 9.0 mph): each stage lasting 2 minutes.
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Adam Farino, CSCS, CPT, MS Nutrition and Exercise

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About 11 percent of the sodium in the average U.S. diet comes from adding salt or other sodium-containing condiments to foods while cooking or eating. But the majority of the sodium — 77 percent — comes from eating prepared or processed foods that contain the mineral. So even though you may limit the amount of salt you add to food, the food itself may already be high in sodium.

Be on the lookout for these high sodium foods:

1. Canned Soups
2. Meat Pizza
3. White Bread
4. Processed Cheese
5. Potato/Corn Chips

Your body needs some sodium to function properly:

• Helps maintain a balance of fluids in your body
• Influences the contraction and relaxation of muscles
• Helps transmit nerve impulses

Your kidneys regulate the amount of sodium kept in your body. When sodium levels are low, your kidneys conserve sodium. When levels are high, they excrete the excess amount in urine.

If your kidneys can’t eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume, in turn, makes your heart work harder to move more blood through your blood vessels, increasing pressure in your arteries. Certain diseases such as congestive heart failure, cirrhosis and chronic kidney disease can lead to an inability to regulate sodium.

Some people are more sensitive to the effects of sodium than are others. People who are sodium sensitive retain sodium more easily, leading to excess fluid retention and increased blood pressure. If you’re in that group, extra sodium in your diet increases your chance of developing high blood pressure, a condition that can lead to cardiovascular and kidney diseases.

How much sodium does your body need?

Most recommend not exceeding the range of 1,500 and 2,400 milligrams (mg) a day for healthy adults. Keep in mind that the lower your sodium, the more beneficial effect on blood pressure.

JOEY

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After a month and a half of excruciating workouts and nutritious meals, the king of body fat loss rose to the top.  Joey reduced his body fat from 6.4% (mid December) to an astonishing 4.4% on February 1st.  What was Joey’s diet like?

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“As we know, the most important variable to change when trying to lose body fat quickly is food.

I chose to modify my carbohydrate intake slightly for this one.

I am eating frequent meals of mostly meats and veggies. I also make sure I only have a few servings of fruits 3-4 times a week, and am only drinking water, or green tea for liquids. I have cut out all grains completely.

Reason for this? Grains have a similar effect on blood sugar as regular table sugar, and for those who have have been following me for a while, you guys know that controlling blood sugar is the number 1 key to losing body fat quickly.

I am drinking extra water all day long. The formula for adequate water intake is half your body weight in ounces plus 20%.

So for me: 180/2 = 90 x 20% = 18 + 90 = 108 ounces of water/day.”

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Joey’s supplements included:

hydrochloric acid

fish oil

multivitamin

powdered greens

branch chain amino acids

insulinomics and fenuplex

beta alanine supreme

magnesium glycinate

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This is a specific supplement cycle that works specifically for Joey.  Because it optimized his body does not mean it will have advantageous effects on everyone.

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Exercises testing is not the same as your college midterm kind of test.  It does not require hours of studying or sleepless nights.  However, similar to that midterm, it requires your best effort.

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You are beginning a new exercise program and you believe it will totally change your body.  You expect to gain some strength, lean muscle, and lose body fat.  But how do you know how effective it really is?  You may be able to look in the mirror and see a difference.  You may be able to step on the scale and the number may change.  But what if you can’t see a different in the mirror or on the scale?  Does that mean that your body is exactly the same as when you started?

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The answer is no. Your body may change without your weight changing or your waistline shrinking.  This can occur from a decrease in body fat (which will cause weight loss) and an increase in lean muscle mass (which will cause weight gain) as they occur simultaneously.  For example, a man weighs 190 lbs and participates in both resistance training and cardiovascular training for 1 month.  He steps back on the scale and weighs in at 189 lbs.  He is problably thinking, “But I have trained so hard, there is no way that’s right.  This scale must be broken”.

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The whole truth is not based on what the scale reads.  Fitness truth can be found using several exercise test before and after conducting a new training program.  Before beginning a training program, testing will allow you to understand the current physical condition of your body.  After completing your training program, exercise test describe how effective the training program was.

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It is imperative to chose the most appropriate exercise test based on your fitness goals.  Want to look shredded or bulk up?  Decreasing body fat and increasing lean mass is your goal.  Conducting a body fat test will estimate the percentage of lean mass vs. fat mass in your body.  Want to increase strength?  A maximal repetition test or submax test can roughly predict your strength for a particular exercise.  If training for a half marathon, a VO2 max test is the best choice to estimate cardiovascular fitness.

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Here is your training checklist:

1. Conduct exercise test to identify weaknesses or areas that need to be improved.
2. Set appropriate and attainable goals.
3. Develop training program specific to your goals.
4. At conclusion of training program conduct exercise test for training program effectiveness.
5. Alter training program accordingly.

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Adam Farino, CSCS, CPT, MS Nutrition and Exercise

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Lots of people try to lose weight or tone up, but they don’t see results.  They exercise at high intensities, 5 times per week but still nothing.  The answer can be found in their diet.  In order to reduce that body fat and lean out you need to watch your calorie intake.  No one likes counting calories, so thanks to a recent article on MSN, there are a few easy solutions to help you reduce the total calories you are eating.  By performing just 3 or 4 of these secrets per day, you can lose 1 lb of fat per week!!!

Cut 100 calories … at breakfast

• Ditch the Pop-Tart for a slice of high-fiber toast with strawberry jam.
• Gotta have carbs? Split a bagel with a co-worker.

• Drink your two cups of joe black. Or order a single espresso instead of your usual latte.

• Swap OJ for the real deal—one fresh orange.

• Trade a side of regular sausage for turkey.

• Top your waffles with Reddi-wip instead of syrup (or use sugar-free).

• Skip the whip on any Caribou Coffee 16-ounce drink.

• Eat your granola from a 4-ounce mug, not an 8-ounce bowl.

• Lose the Yoplait Thick & Creamy and have a Yoplait Fiber 1.

• Order pancakes, but hold the butter.

• Scramble together four egg whites instead of two whole eggs.

• Substitute nonfat cream cheese for regular on your bagel.

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Cut 100 calories … during dessert

• Stop eating when you hit the crust. The edges and bottoms of baked goods are especially caloric because they absorb the butter used to grease the pan.

• Fill your bowl with sorbet instead of ice cream—you can have an extra half cup of the former and still slash calories.

• Next time a cocoa craving hits, ditch the dish of chocolate ice cream (about three-quarters cup) for a Fudgsicle.

• Have sugar-free Jell-O instead of pudding. Better your nighttime treat jiggle than your thighs.

• Go ahead and have that piece of birthday cake—just scrape off the chocolate frosting first.

• Eat five meringue cookies instead of two chocolate chip ones.

• Pass on the à la mode and savor that brownie au naturel.

• Can the cone. Have your ice cream in a bowl.

• Top your dessert with a half cup cup of fresh berries instead of 2 tablespoons of chocolate syrup.

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Cut 100 calories … at lunch

• Leave the Swiss cheese out of your sandwich.

• Slather your bread with mustard rather than mayo and save 80 calories per tablespoon.

• Pass up croutons at the salad bar.

• Use up to 10 pumps of ranch dressing spray instead of pouring 2 tablespoons from a bottle.

• Devour a slice of Pizza Hut cheese pan pizza instead of the meat lover’s variety.

• Take your iced tea unsweetened.

• Reach for a Snapple raspberry white tea instead of a Snapple raspberry iced tea.

• Stuff chicken salad into a whole-wheat pita instead of between slices of multigrain bread.

• Make your burger turkey, not beef.

• Slurp minestrone soup instead of cream of anything.

• Go bunless—shed your hamburger roll.

• Use south-of-the-border savvy: Have a quesadilla made with two 6-inch corn, not flour, tortillas.

• Two or more pizza slices? Blot off the grease with a napkin.

The Founder of Customized Workout Plans, Adam Farino, launches his new website www.farinofitness.com.   Here you can read more about CWP founder and author.  Learn more about his academic past, his business ventures, and fitness philosophies. 

Want that sexy, lean body?  Here is the third installment of our “Time to Get Ripped” series.  Another great metabolic style workout that reduce fat and build lean muscle.  Along with the “Time to Get Ripped” Workouts, remember, a nutrient dense eating program is important to help you reach your goals.  These workouts are provided by the authors of Vast Muscle.  Providing custom workout plans and nutrition to help you reach your fitness goals, Vast Muscle is one of the fastest growing online fitness communities and is currently running their new year’s resolution special, so check it out.

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This workout incorporates three highly efficient circuits.  Limit those rest times and keep that heart rate elevated.  You should not rest between each exercise.  At the end of each circuit, rest for 1 minute.  Perform each curcuit for a total of three times.

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Circuit 1

Flat Barbell Bench Press                                                         15 reps x 3 sets

Dumbbell Bent Over Rows (underhand grip)                      15 reps x 3 sets

Ice Skaters (Body weight)                                                        15 reps x 3 sets

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Circuit 2

Seated Dumbbell Shoulder Press                                        15 reps x 3 sets

Mountain Climbers                                                                   40 seconds x 3 sets

Overhead Rope Cable Extension                                         15 reps x 3 sets

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Circuit 3

Pull Ups                                                                                      15 reps x 3 sets

Squat Jumps                                                                             10 reps x 3 sets

Standing Calf Raises                                                               20 reps x 3 sets

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Enjoy this body transforming routine.  For more custom workout plans visit www.vastmuscle.com.

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Adam Farino, MS Nutrition and Exercise, CSCS, CPT