 |
 |
 |
|
Blog Entries 1-5 Of 10
Previous Page | Next Page | View All
|
|
|
Justin Woltering ICON MEN Trainer Blog: July 2010
|
|
|
|
|
|
|
|
Are you balanced? Top to bottom? Side to side? Front to back? For most of us, the answer is no. We all have postural imbalances that we must constantly battle to correct. So what is the best way to do this?
Let's start by finding the literal center of your body. To be centered means that bodily awareness is concentrated in the center of the abdomen rather than say the head or deltoids, and all movement comes from this center. The point to remember here is that to be psychologically balanced and centered depends to a great extent on being physically balanced and centered.
For most of us top-heavy individuals, something as simple as focusing our attention on the abdomen can bring incredible results. To improve your balance, imagine a bright red ball that is the size of the grapefruit two inches under your navel. Every time you breathe out, imagine the ball getting smaller and your navel going in toward your spine. Every time you inhale imagine the ball swelling. This will make you much more aware of all of your core muscles.
HOW TO PROVE IT:
Stand how you normally would and draw your attention to the top of your body by tapping yourself a couple times on your forehead. Then have your friend push you from behind at the shoulder blades just hard enough to make your loose your balance and take a step forward.
Next, Stand exactly the same way and draw your attention to your center by tapping yourself a couple of times below the navel where you would imagine the red ball. Then have your friend push you with the exact same force as before. Most of you will notice that you are more stable.
My Favorite Recipe:
FRESH HERB BISON BURGER
1 lb. Ground Buffalo Meat
1 Egg
¼ Fresh Chopped Basil
1 Tablespoon Fresh Chopped Parsley
1 Clove Minced Garlic
Fresh Cracked Pepper to Taste
Low Sodium Seasoning Salt
4 Multigrain Hamburger Bun
In large mixing ball combine all of the above ingredients. By hand form 4 equal sized patties. Preheat a large greased skillet or stove top grill pan cook patties for 4 minutes per side or until center is no longer pink. Serve on multigrain bun with lettuce, tomato and the toppings of your choice. Enjoy!
If you are interested in more recipes please inquire below.
The True Way of Marital Arts
'For those who would study my martial art, there are rules for putting it into practice:
1. Think without any dishonesty.
2. Forge yourself in the way.
3. Touch upon all of the arts.
4. Know the ways of all occupations.
5. Know the advantages and disadvantages of everything.
6. Develop a discerning eye in all matters.
7. Understand what cannot be seen by the eye.
8. Pay attention to even small things.
9. Do not involve yourself with the impractical.'
THE BOOK OF FIVE RINGS
I just got back from an amazing trip! During my down time I was fortunate to read THE BOOK OF FIVE RINGS, and I found this passage as inspirational words to live by.
The trip was jam packed with fun and exciting experiences! I enjoyed some amazing food and wine after dieting to 3% body fat for the photo shoots. I shot with many top photographers and should have all new covers and images to share with you guys soon! In the meantime get your copy of the 2011 ICON MEN wall calendar where I am featured on the cover and throughout the year!
In Strength,
Justin Woltering
---
Justin Woltering is a distinguished fitness expert and author. With five certifications and a life long commitment to fitness, Justin is guaranteed to stay on the cutting edge of the fitness industry. You can E-Mail Justin your feedback on his blog, or any other fitness or nutrition questions you may have.
|
|
|
|
|
|
|
|
 |
|
Justin Woltering | Wednesday, June 30th, 2010 @ 12:00 AM | Permalink
|
|
|
|
Justin Woltering ICON MEN Trainer Blog: June 2010
|
|
|
|
|
|
|
|
YOUR GENETICS ARE THE REASON YOU ARE NOT GETTING BIGGER!
Genetics are probably the number one excuse that lazy people use when they don't want to put in the necessary effort. You've probably heard it, and you may very well have said this crap yourself. The truth is that people simply use this lame excuse as a scapegoat for their own lack of effort and drive. With a few exceptions, everyone has both genetic advantages and disadvantages.
Now that's not to say genetics don't matter. It's not like everyone can be a Mr. Olympia or a World's Strongest Man. In general, there is a spectrum of genetic ability for bodybuilding. Some people have real trouble putting on any kind of weight, be it fat or muscle. At this 'end' of the spectrum, we have the ectomorphic body type. Some people gain muscle very easily but also have a tendency to gain lots of fat when they don't follow a careful diet. These people have the endomorphic body type. Roughly in the middle of this spectrum is the mesomorph, the body type that puts on muscle relatively easily and has little trouble losing fat and maintaining a lean physique.
In addition to this oversimplified look at bodybuilding genetics, you have a couple of anomalies. Some people have the unfortunate genetic tendency to easily gain fat and have a very hard time building muscle. There are also the lucky few that very easily gain muscle while staying lean. However, these body types are few and far between, and the same rules of building muscle still apply to them.
Overall, the point with genetics is that everyone has different challenges and different strengths when it comes to building muscle, as well as losing fat and maintaining a lean body. The skinny guys are going to have to really stuff themselves, and the fatter guys are going to have to pay more attention to their diet to keep their fat levels in check. However, everyone has to train brutally hard. That is without exception. If you ever find yourself wanting to use your genetics as an excuse for your own lack of progress, just search for some before and after pictures of professional lifters and bodybuilders. Their insane progress will put you back in your place and light a fire under your ass to keep plugging away in the weight room and in the kitchen.
The above is an excerpt from my new muscle building book, BIGGER, BETTER, FASTER, NOW! The Smart Guide to Effective Muscle Building
WHO IS YOUR FAVORITE FITNESS MODEL?
Is it the guy on the cover of the 2011 ICON MEN Calendar? ; ) haha Thanks to all who are showing your support and have giving me so much incredible feedback! For those of you who haven't received your copy yet… what are you waiting for?!?
The sharp looking 2011 ICON MEN CALENDAR features the top physiques and trainers in the industry today!
If you are interested in an autographed copy with the message of your choice let me know!
MY FAVORITE MEAL RIGHT NOW:
Lemon Pepper Pan Seared Salmon
Cook on medium high heat for 5 min. on each side, or until crisp.
8oz. Fresh Salmon
2 T Olive Oil
1 T Lemmon Pepper seasoning
Serve over a bed of 4oz. brown rice and side salad
2 C. Spinach Leaves
2 hardboiled egg whites
1 T. Slivered Almonds
¼ Avacado
1 Slice of Turkey Bacon Chopped
1 teaspoon of Balsamic to every 1 Tablespoon of Olive Oil
A few dashes of Ground Black Pepper
FACT VS. FICTION
Training with chains and bands is overrated.
FALSE.
The principle behind training with chains and bands is the faster the muscle can stretch, the faster the muscle can contract. Add bands or chains to your next workout to increase mind muscle connection and explosiveness.
Eating too many 'rich' foods can cause health issues.
TRUE.
Certain foods high in purines and proteins can cause an increase in uric acid within the body and increase the risks of certain illness, in particular gout. Avoid excess consumption of the following foods:
- herring
- mussels
- yeast
- smelt
- sardines
- sweetbreads
- hearts
I hope you all have a blessed month and train harder then ever before! I love hearing about your progress, so keep me posted with any questions that you might have.
In Strength,
Justin Woltering
---
Justin Woltering is a distinguished fitness expert and author. With five certifications and a life long commitment to fitness, Justin is guaranteed to stay on the cutting edge of the fitness industry. You can E-Mail Justin your feedback on his blog, or any other fitness or nutrition questions you may have.
|
|
|
|
|
|
|
|
|
|
Justin Woltering | Tuesday, June 1st, 2010 @ 12:00 AM | Permalink
|
|
|
|
Justin Woltering ICON MEN Trainer Blog: May 2010
|
|
|
|
|
|
|
|
DETOX YOUR BODY IN 7 DAYS!!!
I just finished a cleansing program, and I am feeling better then ever! The meals were delicious, and these supplements allowed me to do this as naturally and efficiently as possible. This seven-day plan will cleanse your body so that you can more easily shred unwanted body fat and increase lean muscle mass.
Use the following supplements as directed:
Multivitamin
Choose a high-potency multivitamin with selenium, molybdenum and zinc. I prefer raw food multivitamins, because they break down easier and won't give you any stomach problems.
Choline and Methionine
Choline and Methionine are known as lipotropic factors, meaning these supplements will regulate fat metabolism and increase the flow of bile.
Vitamin C
A water-soluble vitamin, vitamin C aids in detoxification. It also helps to decrease some of the potential side effects of cleansing your body, such as headache or nausea.
Milk Thistle
This herb has many positive effects on the liver. It is an antioxidant, assists in liver cell regeneration, and is particularly useful if you have there has been excess alcohol or fat consumption.
Artichokes
These plant compounds are known as caffeoylquinic acids. These acids increase the flow of bile and help to digest fats.
Beets
The main nutrient in beets is betaine. This promotes the regeneration of liver cells and the flow of bile, while simultaneously having a beneficial effect on fat metabolism.
Broccoli
Broccoli and other members of the brassica family that include: cabbage, cauliflower, Brussels sprouts, kale and kohlrabi, support the liver's detoxification enzymes.
Fresh Fruits and Vegetables
Food sources of vitamin C and glutathione, which are essential for detox.
Protein
Protein is required by the liver for detox. Beans, nuts, seeds, quinoa, protein powder. Some people may choose to eat fish in moderation.
Onions and Garlic
Onions and Garlic are rich in sulfur-containing compounds, which will lead to the process of sulfication. Sulfication is the main detoxification pathway for environmental chemicals and certain drugs, food additives, etc. These foods are also very helpful with the elimination of harmful heavy metals from your blood stream.
Dandelion Root
Dandelion roots helps to remove excess water weight from the body while simultaneously increasing the flow of bile.
JUICING FOR A HEALHIER BODY!
If you are new to juicing try the Apple, Carrot, Ginger and Spinach. These smoothies are very tasty and a good place to start if you have never tried juicing. There are endless possibilities here so have fun with it!
APPLE, CARROT, GINGER AND SPINACH.
This can be made in any basic fruit & vegetable juicer.
- 8 Medium Carrots
- 2 Apples (I prefer Royal Gala or Braeburn)
- Slice of root Ginger (to taste)
- I head of spinach
If you are interested in the customized nutritional plan for total body cleansing email me! The program includes, a specific seven-day meal plan and juice recipes. I will also include an exercise program for you to follow while on your cleanse; as well a strength training plan customized to your particular goals for FREE!
MASTERY, the path less taken…
I hope April has been a great month for all of you and that May is even better! A lot of great things have happened in April, and I want to share a story with all of you.
This is personally my craziest time of the year. I am prepping for cover shoots in June, taking classes, running my business, and not to mention relationships with the family and girlfriend. Anyhow, I was feeling like I was hitting a solid plateau with my training at the end of my bulk and started to get very frustrated…
Luckily, I was assigned to read the book Mastery by: George Leonard for my acting class. This book offers the keys to success and long-term fulfillment. Sounds simple right?
So I began to read the book, little did I know these pages would change the way I looked at the world. The concepts that increased my awareness are:
1) To truly master something you must spend the majority of your time on a plateau.
2) Enjoy the simplicity of life.
In way of loving the plateau, how do we do this? After all we have been taught in countless ways to value the product, the prize, the climatic moment. But even after we've just caught the winning pass in the Super Bowl, there is always tomorrow, tomorrow and tomorrow. Some people progress rapidly so they can ignore the small plateaus in the beginning of accomplishing a new task. On the other hand you have a dabbler, who loves the idea of starting a new task, i.e.: buying new gear and equipment, yet never follows through the mission itself. So for this to work you must accept that at sometime point, even a few years sometimes, you are bound to hit a formidable plateau.
However, like many of us I was blinded by the illusion of instant gratification. This lack of gratitude leads to an unfilled life, where one feels hollow and no amount of money, fame, or material possessions will make them happy. So instead of being a victim of materialism understand that true happiness lies in the appreciation for the simplicity of life.
One example in the book is that when the author achieved the rank of fourth degree black belt his master made him repeat the same move for 2 hours straight. After 30 minutes, he became very bored and complained to his master with no avail. Suddenly, for the last 30 minutes he goes into a trance like state where he notices every little detail of the move and appreciated the simplicity of the move and owned it like never before imagined.
So don't try to find a shortcut that will leave you feeling restless and unsatisfied. Know that you must keep working hard and diligently to experience what is seemingly no progress. As time goes on you will spend more time on the plateau then on the rise. But if you put enough thought, labor, love, and diligent work you are guaranteed to experience the epiphanies that are staggered between your plateaus insuring your success!
In Strength,
Justin Woltering
---
Justin Woltering is a distinguished fitness expert and author. With five certifications and a life long commitment to fitness, Justin is guaranteed to stay on the cutting edge of the fitness industry. You can E-Mail Justin your feedback on his blog, or any other fitness or nutrition questions you may have.
|
|
|
|
|
|
|
|
|
|
Justin Woltering | Sunday, May 2nd, 2010 @ 12:00 AM | Permalink
|
|
|
|
Justin Woltering ICON MEN Trainer Blog: April 2010
|
|
|
|
|
|
|
|
THE BIGGEST MISTAKE YOU ARE MAKING IN THE GYM!
Not having a goal
''Your overall goal may change many times during the course of your training, but you always need to have one. You need to have some vision of the muscle you want to gain, the weights you want to lift, and ultimately how big and strong you want to be, look and feel. If the idea of a concrete goal seems foreign to you, then you either need to get your mind right or give up now. It's that important. I've never seen anyone gain appreciable muscle mass who didn't have a serious desire to achieve a tangible goal. I have, however, seen way too many people give up after a few months, or even just a few weeks of training. These are the people that had no true vision or passionate desire to gain muscle.
This doesn't mean you need to write your goal down on some little scrap of paper, post it to a bulletin board and read it to yourself every morning when you get up. If you need pseudo-motivational crap like that to keep yourself on track, then you might as well call it quits now. When you have a clear vision of what you want, that goal is tacked right onto your mind and nowhere else. Then, when someone in the gym asks you why you're training so hard and when the people in your life ask you why you dedicate so much effort to lifting and eating, you won't be fumbling around for a definite answer.'' -Justin Woltering
The above is small passage from my new muscle building book: Bigger Better Faster NOW: A smart guide to effective bodybuilding. The book will contain over 130 pages of muscle building knowledge and all of my ''insider secrets''!
LEG TRAINING 101
I had a sick leg workout this week, in fact one of the best of my life! For the a.m. workout I hit hamstrings, I got 365 for some solid reps about 1o or so after doing 315 for 15 and 335 for 12. For the p.m. leg session, I got 455 for 5 on box squats followed by a set of 315 for 15. The next day my hams were ridiculously tight, so I stretched my hamstring with various moves in order to correct the imbalance between my quads and hamstrings.
As a fitness professional, I can tell you that 95% of society is doing all of their leg exercises wrong, because their muscle fascia is so tight, they can not activate their legs properly. So understand your body is a kinetic chain and all of these imbalances start from the ground up.
It is crucial to understand how to activate your hamstrings, this is especially important when concerning athletic performance. Making sure weight is distributed properly through your foot and hamstrings allows one to maximize their abilities as well as the longevity of their joints. The following move will show you how to properly prepare for a leg workout.
*The following move should be performed before exercise but after a cardio warm-up.*
PRE-HAB FOR A HEALHTY KNEE:
Tie a band around a machine at knee level, then loop the band around your knee and position your foot at a distance from the machine to where the band is taut and the knee is being pulled slightly forward by the band. First flex your calf so that you are on the balls of your feet and then contract the muscles in the quads against the pull of the band. Make sure you are feeling your quad, hamstring, and glutes all ''fire'' at the same time. This should focus primarily on the Vastus Medialis (Tear Drop Muscle), on your quad and promote a healthy knee joint.
Static Stretches for the Hamstrings:
Standing Hamstring #1- For the first standing hamstring stretch place your left hand behind your back right above your hip bone. You will then touch your right hand to your right toe. You will feel your hamstring and lower back begin to loosen up. Hold for 1 minute then repeat on the other side.
Standing Hamstring #2- Find a bench that is about knee height and place the center of your foot on the bench. You will then lock out the knee that is on the bench and lean as far forward as possible, Interlock your fingers and place them on your upper thigh, slowly push them down toward the knee as you continue to stretch for 1 minute. Really push yourself to stretch as much as possible here! Repeat on the other side.
FACT VS. FICTION
Consuming carbohydrates during exercise will make you stronger
True.
When it comes to working out there is a twelve hour digestive cycle for carbohydrates so the carbs that you eat 4 hours before you exercise will be the main carbohydrates used as fuel during the workout. However, I have found that consuming some fast acting carbohydrates and BCAA's during my workout has allowed me to get stronger. For example, you could put some BCAA's in Gatorade or organic fruit juice. Try it out and let me know what you think.
Sprinting Burns too much Muscle
False.
Sprinting, will increase muscle mass, decrease body fat, and give you the abdominal definition that you are looking for!
Thanks again for all of your positive feedback, and I am starting to get some great testimonials from ICON members just like you who are getting AMAZING RESULTS! You guys rock and your complete transformations are incredible… I'm so proud of all my clients! : )
If you want to take your physique to the next level with a customized nutritional plan and exercise regimen let me know! Click here to have me personalize your program today! http://www.justinwoltering.com/questionnaire.php
Please be sure to show your support and get your copy of the 2011 ICONMEN Calendar, featuring your favorite trainer on the cover! ; )
Keep training hard and remember the best is yet to come.
Best Regards,
Justin Woltering
---
Justin Woltering is a distinguished fitness expert and author. With five certifications and a life long commitment to fitness, Justin is guaranteed to stay on the cutting edge of the fitness industry. You can E-Mail Justin your feedback on his blog, or any other fitness or nutrition questions you may have.
|
|
|
|
|
|
|
|
|
|
Justin Woltering | Thursday, April 1st, 2010 @ 12:00 AM | Permalink
|
|
|
|
Justin Woltering ICON MEN Trainer Blog: March 2010
|
|
|
|
|
|
|
|
The TRUTH about Supplements and Recovery
ICON MEN Members,
I am super excited to hear you are making such great progress in your training! I am more pumped than ever to keep bringing you the truth about training and put you on the fast track to the body you are looking for. By understanding true recovery you will maximize results.
Before I go into detail about supplements, it is necessary to understand that I worked for GNC for a couple of years. Needless to say, I have tried nearly every supplement under the sun. After being educated on proper nutrition, I have discovered the most efficient way to get the most bang for your buck while still using the highest quality supplements available today.
My Current Supplement Stack:
Multivitamin- Use a green ''whole food'' multivitamin with breakfast and before bed.
BCAA- I prefer the BCAA powder, particularly XTEND, due to the fact that it tastes good and mixes well, while other BCAA powders are very bitter in taste. I usually just put eight scoops into a gallon jug, and drink it throughout the day. Also take it immediately post-workout.
Isolate Protein- Be sure to use isolate protein in between breakfast and lunch, usually paired with a piece of fresh fruit. Also consume post-workout, with complex carbs and another piece of fruit.
Pre-workout- I prefer Superpump 250 by Gaspari Nutrition. However, if you are looking to save a few dollars just take some L-Arginine pills with coffee pre-workout.
Creatine- Take 5 grams of creatine powder with your post-workout shake. I like CellMass by BSN but if you are trying to save a few dollars you can find a generic creatine ethyl-ester that will work nearly as well.
Casein Protein- Casein Protein is a slow digesting protein, which makes it ideal to drink before bed. I will usually add a little Omega 3 or natural peanut butter to this shake. You will be pleasantly surprised at the effect this will have on your physique.
Alpha Lipoic Acid (ALA) - Personal favorite anti-oxidant that prevents cell damage and increases detoxification properties. I also take this before bed.
ZMA - This is bedtime supplement that allows you to enter into a deeper state of sleep as well increase natural testosterone levels.
What do you do for your Obliques and Serratus?
One of the most common questions I get from online inquiries is, ''what do you do to get your obliques and serratus to look like that?'' They can teach an entire college course on this topic; however, I will summarize some basic tips that will get you on your way.
Training obliques and serratus is key to seeing complete abdominal development. Learn how to work these properly to obtain the coveted six pack abs with the deepest cuts you have ever seen!
The anterior serratus - This muscle is called the ''boxer's muscle,'' because it is largely responsible for the protraction of the scapula. Basically, this muscle is in charge of pulling of the scapula forward and around the rib cage when someone throws a punch. So obviously, improving your punch speed, form and endurance will also help your development of these muscles.
The Interior and Exterior Oblique - Training your obliques will help to reduce your waistline and allow you to develop the ripped abs you are looking for. Hanging knee raises with a twist as well as kickboxing are two of my favorite methods of isolating the obliques.
Exercise Tips for Compound Movements:
Front Squat: I am all about training heavy for bigger legs, but when it comes to front squats, I really like to lighten the weight and get as low as possible.
Walking Lunges: When performing walking lunges, I like to lunge as far as possible and usually go for eight steps down and back.
DB Bench Press: DB Bench Press has definitely allowed my chest to attain that full balanced look. I like to hold my hands in a wide grip position to get the best stretch possible.
Supinated Bicep Curl: I prefer to perform a supinated bicep curl on the incline with my knees in the air, so that my lower back is tight to the bench. Performing a three-second negative allows me to really isolate the bicep.
Deadlift: I credit deadlifts for my back thickness. I have found that my muscles respond best to a 12 rep followed by a 6 rep max out on deadlifts every week.
Military Press: I often use a machine for Military Press; this enables me to go as heavy as possible. It also allows me to hold the weight above my head for as long as possible on my last rep without worrying about shoulder injury.
FACT VS. FICTION
Caffeine can make you stronger.
FACT.
Caffeine usage is a controversial topic in today's society. I personally believe that caffeine can beneficial if used properly. I have weighed the pros and cons of caffeine usage and I feel that it has helped my training, as well as mental focus. I take caffeine before I workout, because it has been scientifically proven that caffeine can make you stronger during your training session. Make sure to be drinking at least a gallon of water throughout your day. :
Your growth hormone will decrease after 50.
FACT.
It is true that after 50 growth hormone levels will decrease. Growth Hormone is responsible for many factors within the body including but not limited to:
- Increases calcium retention, and strengthens and increases the mineralization of the bone
- Increases muscle mass
- Promotes lipolysis (essentially burning body fat)
- Increases protein synthesis
- Stimulates the growth of all internal organs excluding the brain
- Reduces liver uptake of glucose, which reduces fat in the liver
- Stimulates the immune system
I have helped many clients in their 50's and much older get into the best shape of their life. By changing your nutrition, supplementation and sleep patterns, you can increase your natural growth hormone levels. Elevate your growth hormone levels to reveal your best physique yet!
To get answers to your training questions stay tuned every month to the ICON trainer blog. Go to the ICONMEN.COM store to get the latest clothing, calendars, and DVDs! If you have specific questions please inquire with the link below.
Train hard and have a great month!
Your Fitness Guru,
Justin Woltering
---
Justin Woltering is a distinguished fitness expert and author. With five certifications and a life long commitment to fitness, Justin is guaranteed to stay on the cutting edge of the fitness industry. You can E-Mail Justin your feedback on his blog, or any other fitness or nutrition questions you may have.
|
|
|
|
|
|
|
|
|
|
Justin Woltering | Wednesday, February 24th, 2010 @ 12:00 AM | Permalink
|
|
|
Blog Entries 1-5 Of 10
Previous Page | Next Page | View All
|
|
|
|
|
|
|
|
