Some tips when lifting weights.

Photo taken by Joseph Valo III

We all have been there when we first start working out and it seems like a whole new world that you just walked into. At times it can be a little confusing as well if you don't know what kind of machine to work out on and what type of exercises to do. what diet you want to start when you start your and so forth. 

Here are a few Ideas to get you started..

1. Set Goals   These can go day by day and are a great idea to start with and then you can set weekly goals and then monthly and then set a big one for the end of the year. Just keep in mind that the smaller goals are there to help you to achieve your final goal. 

2. Do Your Research  This goes with anything that you do. You can check out the local gyms to get an idea on what all is included with the membership price. Take notice what all is included in the membership as well as how close it is to where you live and what all equipment is there. do you remember earlier when I was talking about what diet you want to do? Well, this is the perfect opportunity do do your research on the different ones and there are a lot of them out there. Don't forget about if you were going to use any supplements this is a great time to research that as well.

3. Have Someone Work Out With You  Just starting out it can be a little confusing as what exercises to do and also when you are working out and need that extra motivational push as well. The other person motivate you when you need to do that 1 extra rep or if you just feel like quitting in the middle of the work out or when you need a spot when you are bench pressing and so forth. 

4. Work On Your Form Having proper form in any exercises will keep you from tearing a muscle, tendon or ligament. To work on your form do the exercises in front if the mirrors and start out with low weight and focus on the movement and and the form. Take the bicep curl for instance: stand with the feet together, knees slightly bent keeping the stomach tight, keep your back strait and keep elbows in. That is just part of the form for that exercise. 

5. Supplements There are many types of supplements out there today from fat burners to vitamins and everything else in between. Knowing what you are putting in your body and what the supplements are doing is a must. Do your research. And the main thing to remember about supplements are that they are to either boost or supplement. So don't go over board with the supplements and read the whole label.

6. Don't Over Do It When you first start to exercise for the first time your body is not use to all the work that your muscles are doing. And you will be extremely sore for about the first week or so. I will take your body about 2 weeks to get use to everything that you are putting it through. The soreness is due to your muscles producing Lactic Acid that helps to break it down to build more. Also don't go so heavy with the weights as well. Start off lifting light and work on your form. when doing Cardio don't over do it as well. But before you start working out consult with your doctor first. It will help you in the long run as well.

Here are just a few tips to get you started. Here is a little fun fact about your muscles that you didn't know. When your muscles contract your muscles uses calcium for the contraction.  A lot of people think that when you go to the gym and work out that you are body building and so forth, but they are wrong. all the work out is doing is causing the muscle to tear. The real body building is done while you are sleeping when your body repairs it's self. 

Well, there you have it. Those are just a few things to keep in mind when you start to work out. Just remember this. As with anything, you get out of it what you put into it. Through hard work and dedication you can and will achieve your goals. Until next time, stay motivated, positive and never give up.

Joseph Valo III: Clear Muscle by MuscleTech :The Review

Joseph Valo III: Clear Muscle by MuscleTech :The Review: Joseph Valo III By now just about everyone has heard about the newest supplement by MuscleTech called CLEAR MUSCLE. When I first he...

Joseph Valo III: Phase 8 Protein Review!

Joseph Valo III: Phase 8 Protein Review!: Joseph Valo III I find that having a great protein supplement in your diet is the key to keeping your body in an anabolic state whe...

Clear Muscle by MuscleTech :The Review

By now just about everyone has heard about the newest supplement by MuscleTech called CLEAR MUSCLE. When I first heard of it I was like, Now that's something I would like to try. And then I signed up to test and review products and got this. Wow! I said to myself, " I'm not going to let this opportunity pass me by!" So I put this to the test and I mean "THE TEST!" And to my amazement it did exactly what MuscleTech says it does.

Clear Muscle got it's name from the liquid and the capsule which is also clear. And the muscle part is from keeping your body in an anabolic state through the absorption and synthesis of protein. Clear Muscle is a free acid derivative from Leucine and HMB.

Now let's get to the test that I put it through. There were several: Taking it and doing nothing, taking it and working out without the added protein and then taking it and working out heavy with lots of protein.

The first test showed very little results which was expected.

The second test I noticed some gains and a little definition.

The third test had the greatest results. I noticed a huge difference in strength, muscle mass.

What I got from doing these tests are: the harder you workout and have the ample amount of protein this supplement will help you achieve what you want. But with everything results will very from person to person. If you don't believe me, then try it for yourself.

I would definitely recommend this product to anyone who wants to add muscle and get stronger both male and female.

Here are a few links to help you out on some researching this product.
http://www.muscletech.com/products/performance-series/clear-muscle/

http://en.m.wikipedia.org/wiki/Leucine

http://en.m.wikipedia.org/wiki/Beta-Hydroxy_beta-methylbutyric_acid

http://www.gnc.com/MuscleTech-Clear-Muscle/product.jsp?productId=34695106

Clear muscle can be bought at Bodybuilding.com, GNC.com and some other places as well. I'm very pleased with the results I got from the Clear Muscle. If you get a chance to use it, Do It!

As with anything, do your research and remember what you put into it is what you get out of it.

Protein Review: ISOLATE BUILD by Fuel:One

Its time again for another protein review and this time it's Isolate Build from Fuel:One a new brand that is sold at www.gnc.com and in the stores.

Isolate Build is 100% pure protein isolate. 0grams of fat and 0grams of sugar 20grams of 4 different protein isolates (Hydrolyzed Beef Protein Isolate, 97% Whey Protein Isolate, Whey Protein Isolate, Hydrolyzed Whey Protein Isolate) branch chain amino acids, glutamine, and leucine.

Isolate Build comes in 2 different flavors (Vanilla Caramel, Rich Chocolate) my favorite is the Vanilla Caramel. It tastes just like it says, and it has natural flavors.

I have been using this for about 2 weeks and I noticed a big difference. I gained 4 pounds, noticed that my muscles got bigger as well.
The Isolate Build is easy to blend. And is easy on the stomach. I take this between meals, before and after workouts as well.

I would definitely recommend this product to friends and family. You definitely get what you pay for with this product. The retail price for this product $79.99 at gnc. If you have the gold card its $69.99.
Here is a link to fuel:one, www.fuelone.com
As with anything you must read the whole label before using any product or supplement.

Some workout ideas that are outside the box.

We've all been there... You go to the gym, start your workout routine and notice that you are getting bored with the routine.  But don't know how to switch things up to make it more challenging and fun. One thing is certain. Doing the same exercise over a period of time your body and it's muscles get used to it and you reach a plateau. Switching up the exercises and doing different variants of the exercises will keep things challenging and fun.

There are many different ways to keep things challenging and here are a few ways.

Add a stability ball to your bench press with dumb bells. By doing this, it makes you focus on your balance by keeping your abs tight and helps you with your form.

Use water jugs to simulate dumb bells. The water moving in the water jugs adds added movement where you concentrate on the movement of the exercise.

Here's a favorite of mine... add a deck of cards. The numbers 1-9  equals 5 reps. 10, Jack, Queens, and Kings equals 10 reps. And the Queen of Hearts equals 25 reps.  Aces equals 15 reps.Then the Jokers equals 45 reps. You can use this with any weightlifting and crossfit exercises or any exercises period.

Those are just some of the different things to make your exercises more challenging and exciting. If you need help with any ideas ask someone at the gym. They will be glad to help and have been where you are. All it takes is just a little thinking and your out of the box. Until next time,  stay fit and stay healthy.

Serious Mass weight gainer review!

As everyone knows that when you want to bulk up and want to gain lean muscle mass you need to do certain things.  One of things is using a weight gainer. Choosing the perfect weight gainer is key to suit your body's needs and to pack on the lean muscle mass that you want.

There are many different kinds of weight gainers out there on the market these days.  That's why it's important to gather all the information read reviews of people who used the product. Knowing what you put into your body is a great way to start eating and being healthy.

Just recently I got the Vanilla Flavored Serious Mass weight gainer by Optimum Nutrition from GNC for $59.99. I did my research and read the reviews and based on my previous use of the Gold Standard 100% Whey Protein.  I got the 12 pound bag-o-weight gainer which is "huge" and has the biggest scoop that I have ever seen! Everything about this weight gainer is HUGE!! From the bag, scoop, and to the amount of the protein, calories, to the amount of amino acids and everything else that is in it.  50 grams of protein,  253 grams of carbs., and25 vitamins and minerals, 1250 calories, 1gram of creatine mmonohydrate just to name a few as well.

What I love about this weight gainer is that you can take it any time; between meals, post-workout and before bedtime. My favorite is before after an intense workout and before bed.
Just as a note: this product contains Beta Carotene which is a precursor to vitamin A and is yellow/orange in color and my alter the appearance of the color of the powder when mixed.

Now lets get to the good stuff....  The taste and mixing of the the shake.
When I test anything that needs to be mixed I test it in 3 ways. Blended in a mixer, a shaker bottle and with the fork or a spoon in a glass. Both the shaker bottle and the fork and spoon method were ok but both still had some clumping but only alittle. But with a blender we all know that theres no clumping and its the best way to add different things to spice up the shake. And now on to the taste... It tasted pretty good.  You can add more water for a not so sweet taste of add less water for a sweeter taste.

On a scale of 1 to 10, I would give it a 9 because of the taste and everything it has in it.
I would definitely recommend this toa friend of a family member. And I intend to be buying more of this weight gainer. Im completely satisfied with this product.

Here are a few links that you can find this weight gainer at and some reviews as well.
http://www.optimumnutrition.com/products/serious-mass-p-241.html
http://www.bodybuilding.com/store/opt/sm.html
http://supplementreviews.com/optimum/serious-mass
http://m.gnc.com/Optimum-Nutrition-Serious-Mass-Chocolate/product.jsp?productId=2134057&utm_expid=72289828-19.lB_91natT5KCH7XGjejU5A.0

The links I have provided is a great start. There you can find everything out obout the product and reviews as well. I cannot wait to see what Optimum Nutrition will come up withnext! Until next time, remember that what you put into it is what you will get out of it.

Phase 8 Protein Review!

I find that having a great protein supplement in your diet is the key to keeping your body in an anabolic state where you are always gaining. So with that in mind when you go and get that protein powder or supplement do your research and read those reviews, because they will help you better understand the product.

Recently, I got the Vanilla and Milk Chocolate to sample and review as a part of the MuscleTech field test team. I was very excited because I never got to try any product like this before. They both smelled and tasted great which I had expected from previous MuscleTech products. I decided to mix them both in a glass of water to give it the real test. It mixed very well with no clumping of the protein powder.

What I love about the Phase 8 Protein powder is that it has 6 different proteins and amino acids as well. Also it has an 8 hour digestion rate as well so you are getting the constant supply of protein that your body needs. The Phase 8 Protein goes great with the Clear Muscle as well. With this product you can keep you body in the anabolic state it needs to be in to gain the muscle that you want.

I would definitely recommend this protein supplement to a friend and or a family member.
You can find out more about this product and more supplements at www.muscletech.com As with anything make sure to do your research and read the label.

Lets talk about Weight Gainers

Photo from www.iherb.com

When a lot of people start to bulk up and want to increase their muscle mass, they sometimes forget to use a weight gainer due to either lack of knowledge, inexperience, or they think a protein powder is enough. Creatine will help you to bulk up and add size to your muscles, but what about feeding your muscles to make them grow. A lot of people also think or have this mind frame that while working out and lifting weights you are making your muscles grow. But all we are really doing is pumping up the muscles by the exercises that help break down the muscles. The real magic of muscle building happens while we sleep. and the post work out supplements and the other supplements that we take throughout the day help feed our muscles and aid them in the recovery. 


You might be asking yourself, why did I go off on this tangent? Well, here's the method to my madness... LOL  In order to bulk up and add size to your muscles you need the right amount of exercise, rest and sleep, protein, calories, bcaa's, creatine and so on. But the main thing to remember is to get enough sleep at night, if you can eat 6 times a day( 3 moderate sized meals with 3 snacks in between the meals like fruit nuts or even a protein shake.) if not, you can take a meal replacement supplement instead for one of the meals.

Photo from www.iherb.com

Weight gainers give you the extra added protein, calories, and bcaa's that your muscles need to grow. I wouldn't recommend taking a weight gainer when you are trying to loose weight. But you should take a protein as well so you don't loose any muscle. As with anything you must do your research to see what all is out there and also to see if there is anything in the product that you may be allergic to. Reading the whole entire label is a must, there you will find out how to take the supplement, what all is in the product and if there are any special warnings. In conclusion, I hope this has helped inform you a little bit about weight gainers.

Review: Jet Mass by GAT

I just recently was searching for a good product with creatine in it and came across Jet Mass by GAT. Let me just say I was impressed, simply put. It does what it says and tastes very good too. There was no loading phase and it mixed well to with no clumps. I took it directly after my work outs and before I went to bed. I would recommend that you try the Tropical Ice flavor.

This product has ultra-pure German creatine in it as well as a lot of other stuff that compliments it too.
Here is the link to the GAT  website so you can get more information on it. http://www.teamgat.com/
Now, with everything that you get and use, you must research it and follow directions. This product contains wheat and soy, and was manufactured in a facility that processes:Peanuts, milk and eggs.
So you can see the importance of reading the label.

I would recommend this to anyone that can use it. I put on nine pounds of muscle with this stuff.

Shopping for Health and Wellness Supplements on Black Friday

It's been a little while since I last blogged... So here we go!!

 Shopping for Health and Wellness supplements can be a little tricky if you don't know what you are looking for. You can be enticed by the different specials and the low, low prices. My suggestion would be is to do your research and ask around the gym for some reviews on what different people are using. I admit, it can be a little confusing if you don't know what you are looking for. So, doing the research is a key part.

There are many different websites and stores that offer deals. It's your choice if you go to either one and or both. Personally, I like the online stores the best because they have offers that you cannot find in the stores like: free shipping, very low prices, and better deals. besides, I don't like to wait in lines only to be told that they are sold out or deal with the crazy ones over the last item.. LOL...

Here are a few links to the online stores..

http://www.massnutrition.com/
http://www.prosource.net/
http://www.nutritionexpress.com/
http://www.a1supplements.com/
http://www.muscleandstrength.com/store/
http://www.bestpricenutrition.com/


My favoured one is is A1 Supplements.. They have every thing you would ever need. And they have explanations on what it is and what it is used for..

Just remember, that staying focused you can be doing what you only dreamed of. Until next time.. Stay Focused, Stay Sharp and continue to set goals even if from day to day. And you will be amazed..

The beginning of the road...

 I  never used to weigh 240 pounds.. in fact when I was young I always weighed around 140 pounds to 150 pounds and had a very high metabolism. I was able to eat anything I wanted to in my teenage years and early to mid 20’s. Then I had my Gall Gladder removed, and that’s where I had noticed a lot of changes. I still worked out and did everything that I used to, but since I wasn’t able to digest the fat, my body started to store it.

Now lets fast forward a couple of years..

About 2 years ago I joined a band which I thought; “wow I finally get to do what I always wanted to do”. Then I just left my self go because of curtain things that were going on in the band. I felt depressed, over ate and drank a lot of alcohol too. My weight went from 200 pounds to 240 pounds and then at my last show with the band I looked at the picture that was taken and about cried.. I thought to myself, ” What the heck did I do to my self, and what caused me to get that big?”.
At that point I had enough of how I had left myself go. I stopped drinking Alcohol, Over Eating, drinking Soda Pop, and became a Vegetarian too.
I started to work out and eat healthy.

I started that in the last week of April 2013, now it’s mid June 2013 and I had lost 45 pounds and feel way better. I lost 3 sizes in my waist, and not depressed like I used to be. If I can do it, You can too. All you have to do is put your left foot in front of your right and keep on moving. First, set small goals. Then as you start to see the changes , tweak them to fit your specific needs.

Remember: the first 2 weeks are going to be the hardest, because you are doing something totally different, and your body has to adjust to different changes..