September 20th, 2006 07:37 EST
John's Fitness Made Simple Tip of the Day - Vol. 5
"No one can stop you from attaining your dreams except yourself"... simply put this is the life philosophy that drives John Basedow, the 28 year old rising fitness star and TV personality who`s seen on television sets across the globe. In just 2 short years Basedow`s gone from being a newcomer to weight-training to gracing the pages of just about every major exercise-related publication. Proving brains can accompany brawn, in addition to his modeling credits, John also writes a regular column for 12 fitness/bodybuilding newspapers and magazines. He provides training and diet tips as a segment host on New York`s "Fit Living" television program and over the past month, it`s been hard to turn on the TV without seeing his tight, defined sixpack of abs staring back at you during commercials for the popular video, Fitness Made Simple.
From out of nowhere it seems Basedow has burst onto the fitness scene virtually overnight, an outstanding accomplishment he attributes all to the basic result producing, muscle building, and fat burning regimen he discusses on Fitness Made Simple. This comprehensive video highlights a program Basedow calls the "fitness triangle" which combines time-conserving workouts even the busiest people can stick with, a fat-fighting nutrition plan, and optional supplementation so viewers can build their ultimate physiques naturally. Targeted to men and women of all levels, Fitness Made Simple seeks to provide some clarity in the ever-confusing multi-billion dollar world of fitness. "Whether you`re just getting into a regular fitness routine or even if you`ve been training for years and have hit a sticking point," John says, "many of the basic principles of exercise and nutrition remain the same. In the natural bodybuilding media we`re bombarded by many conflicting messages which only confuse and frustrate us. This frustration is what causes many people to just throw up their hands and quit working out. Educating ourselves as to how our bodies work and process the foods we eat is really the key to getting results."
John, who only started weight-training less than three years ago, knows this frustration from personal experience. "When I first started working out," he says, "I`d go to the gym six or seven days a week for two or more hours a day. That`s what I read you had to do to build muscle. I also tried to follow the widely advertised high carbohydrate diet." When he didn`t see physique improvements worth his efforts, Basedow tried every media-hyped fitness regimen he could to achieve satisfying results. "Finally after filtering out much of the garbage and faulty advice through trial and error I came up with a basic workout and nutrition program that was able to, in just 8 weeks of following it, dramatically transform my physique and naturally turn my body into a fat burning, lean muscle building machine. To my extreme surprise I cut my body fat level from 14% to an astounding 5% and even developed the sixpack of abs I always wanted but was never able to see before. The program I followed is the exact one I discuss on Fitness Made Simple."
When it comes to working out Basedow stresses more isn`t necessarily better. In fact he says it`s usually worse, pointing out that muscles need rest to rebuild bigger and stronger. He recommends short, intense weight-training sessions 3-4 times per week and for no more than an hour at a time. To get that washboard stomach he trains abs every other day either in the gym with weights or at home with simple crunches. "To get a great set of abs," he clarifies, "you certainly don`t have to shell out money on one of those glorified ab gizmos. The real secrets are cardio, nutrition, and timing."
Basedow does his cardiovascular exercise 4-5 days a week on a stationery bike or treadmill first thing in the morning to maximize fat-burning. "After 8-10 hours of fasting while sleeping," he says "our blood sugar and insulin levels are low and this is the perfect environment for our bodies to access stored body fat for energy."
Basedow cites proper nutrition as the cornerstone of any successful fitness regimen. "I often tell people you can go to the gym all you want to make your muscles grow but it`s your eating habits that make them show." He says many people can have great muscular development but their definition can be obscured by the natural subcutaneous fat that lies between our skin and muscle layers. To get more cut-up he recommends a daily nutrition plan comprised of 40% protein, 30-40% carbohydrates, and 20-30% fat divided among six meals. "By eating balanced meals every 3 hours or so," he adds, "we keep a steady flow of nutrients going to our muscles, stabilize our blood sugar levels, and keep our hunger satiated so we don`t feel the need for a fast food fix of saturated fat and sugar-filled snacks."
John keeps his protein intake high with clean sources like turkey and chicken breasts, egg whites, tuna, and whey protein powders. He advises only a low to moderate carb allowance primarily including fibrous vegetables, sweet potatoes, and oatmeal. These lower glycemic carbs tend to cause a more steady blood sugar and insulin response. "When we eat simple sugar or highly processed carbs, like many fat-free treats, they cause a surge in blood sugar," he points out, "which in turn causes an outpouring of insulin to `mop-up` the excess blood sugar. Whatever is not shuttled into muscle cells at that point in time is often quickly converted to stored body fat." That could be why even with the current fat-free craze studies are showing Americans continue to get fatter and fatter.
In addition to the meal plan presented in Fitness Made Simple, John also designed a special low calorie recipe guide for other muscle building, fat burning dishes that are both tasty and easy to prepare.
A best selling video, a successful TV series, regular columns in over a dozen exercise magazines, and a new recipe book...it`s amazing how John can find time to workout. But even with such a full schedule he makes time to speak to other young people in high schools and colleges about the importance of fitness, positive thinking, and following your dreams. "If you can think it, you can do it. Don`t listen to negative people. If you listen only to your inner self, work hard, and believe in your goals, you can accomplish anything."
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