Use a spotter!

I can't even tell you how many times I've had to "rescue" somebody at the gym. Yes, weightlifting can be a dangerous sport. Just recently I had to rescue somebody at the gym, who was attempting to squat way more weight than he should have. Fortunately for him, I was watching out of the corner of my eye and was there just in time to keep him from folding in half under the 200+ that he had loaded onto that squat bar.

Not every exercise requires a spotter, that's a given. Most exercises can be done safely if proper technique is executed, and weight resistance is kept at safe numbers. More advanced exercises such as the bench press, military press, and power squat should not be done without a spotter at high resistance levels.

The key to long term success at the gym is safety, injury prevention, and of course, knowing your own strength. If this is your first time ever attempting a bench press, you probably shouldn't start at twice your body weight. Consult a trainer or experienced weightlifter for advice. The most important thing, of course, is to ask for a spotter. You'd be suprised, most guys at the gym are more than willing to help you out, even strangers. The worst they can say is no. I know that every time somebody asks me for a spot I help them out. I'm in no hurry to see somebody get an injury. If I ever need a spotter I'm not afraid to ask either.

Even professionals sometimes make mistakes. If you search the internet you will find a whole collection of videos of professional weightlifting accidents. While some are humorous, there is always the potential for very serious injury. There was a story on the news a few years ago about a man who died because he tried to bench press some unholy weight, without a spotter. He dropped the bar on his throat and died instantly.

Protein supplementation...what to look for

There are a variety of ways to supplement protein to your diet. The most common form of protein supplementation comes in the form of protein shakes. This is available is either a powdered form(which you mix with milk or water) or ready to drink(RTD). Typically whey protein is used, however, some people prefer soy, egg, or cassein protein for different reasons. Protein comes in all shapes, sizes, and price ranges. A jar of a cheaper brand of whey protein may cost $12 while a similar sized jar of a "name brand" may cost $4o or more, while having approximately the same contents. One thing I found is that cheaper whey proteins typically yield the same results as the more expensive brands. You don't need to break the bank to have a good protein supplement.
Another form of protein supplementation comes in the form of protein bars. This is where you need to look more carefully. I'm usually very skeptical when it comes to protein bars. I've tried just about every kind of bar you can imagine, and more often than not I've discovered a product that was merely a candy bar that said "protein bar" on the label. Protein bars are typically loaded with fat, sugar, and artificial ingredients. Rarely do you find a bar that contains a high amount of protein, low sugar, and low fat contents. Not to mention taste, that's always a plus.

My advice? Read the label. Don't shell out $4o for a jar of Nitro Tech if it has the exact same contents as the $12 Wal Mart whey protein. Don't assume that a bar has health benefits just because it says "protein bar" as it may be loaded with fat and sugar. Stay informed as a consumer,

Exercising at home or at the gym, what is more beneficial?

Some people prefer to exercise at home. Perhaps because of the convenience, the privacy, or time constraints. Of course, not everybody has the space at their home to designate one room as an exercise studio, or tons of equipment lying around. Perhaps some people feel more comfortable exercising alone.

I was always one for exercising at the gym. I never really liked working out at home, the atmosphere is just not very inducive, at least for me. I like the adrenaline and social atmosphere of the gym, when you go into a room and everybody is working out. The gym is definitely my spot.

I've also had memberships to several gyms at one time before. I like having variety. One gym might have tons of free weights, but not enough cardiovascular equipment, with long lines and waiting lists. Another gym might have tons of cardiovascular equipment but almost no free weights. Or another gym might offer great prices but have ridiculous rules and regulations that they enforce to the point of people not wanting to workout there anymore. Planet Fitness, anyone?


Cost wise, I suppose either case could be argued, but honestly I think that exercising at a gym is probably cheaper. When you go to a gym, you pay a small monthly fee(Some gyms as low as $10 per month) and have access to a wide range of equipment, including free weights, machines, and cardiovascular equipment. You could spend several thousand dollars on one piece of exercise equipment for your home, which does one thing. To get all the benefits you would from a gym, you would have to buy at least several pieces of equipment, so the amount of money you would spend would be astronomical. It would take many years of gym membership fees to balance out what you would pay for that much equipment. Besides, if a piece of equipment breaks down at a gym, they repair it. If a piece of your equipment gets broken years down the road, you get to flip the bill.

MySpace, Facebook, Twitter. Could it be dangerous?

Staying safe on the internet is a growing concern. Social networking sites have grown astronomically popular over the past several years. However, as with anything good in life, there are risks in addition to the rewards. In this world full of identity theft and online predators, people should be discrete about what information they choose to disclose or not disclose on such websites.


While blogging is extremely popular these days, is it really the best thing to disclose where you are or what you are doing every minute of every day? If there is somebody out there who could possibly want to harm you, you are giving them all the tools and all the information that they need to find you. While blogging in itself is not harmful, disclosing exact names, addresses, and times should be kept to a minimum.


In addition to stalkers, another potential risk is identity theft. I know several people identity theft has happened to. My own sister had somebody steal her identity after her cell phone was stolen. These things can take countless time and money and aggravation to sort out. It's scary how little information somebody actually needs to steal your identity. An identity thief can get so far with just a name and one other piece of information, such as a birthdate or address. In general, when making an account or username on any website, I try to keep the amount of information I disclose to an absolute bare minimum, providing only what is required. If a site is asking for more information than is necessary, for example, asking for a credit card number without providing a reason, then this is a red flag that something could be wrong, and this registration should be aborted.

Beef Jerky...what is really in it?

I admit that beef jerky is one of my favorite snacks, although I eat it quite sparingly now, after I found out some of the ingredients. I wasn't always such a health/nutrition nut. When I first started to pay attention to what I was eating and reading labels, I was fascinated by what is actually in some of the stuff we eat.

If you take the time to read the ingredients of what is actually in this stuff, in most lists you'll find two ingredients:

Sodium Hydroxide

Monosodium Glutamate

While somebody without a background in chemistry may not know exactly what these two ingredients are, here is the breakdown.

Sodium Hydroxide:

Also known as lye, flesh stripper, and caustic soda. It was a common additive to soap for many years, until researchers discovered its potential damage to human skin. It has similar properties to battery acid, registering in at a whopping 13(out of 14) on the pH scale. It is sometimes used as a cleaning product. Morticians use it to strip flesh off of bone. It is also the main ingredient in chemical hair relaxer, which strips off the outer layer off the hair follicles to make tough hair easier to manage.

Monosodium Glutamate:


Also known as MSG for short. I remember always going out to get Chinese food when I was younger, and there would always be a big bright neon sign on the glass window, saying NO MSG or something similar. I always wondered what it stood for. Later on I discovered that it is a chemical additive that was used as a preservative in foods in the orient(as well as this country) for many years, until researchers directly linked its consumption to many cancers.

So what ever happened to MSG? Did it completely disappear off of the face of the Earth? Not quite. While its usage was dramatically reduced in the Chinese food trade, it is still a common ingredient in many packaged foods, particularly processed meats. It has not been banned by the FDA. The reason why it is still so commonly used as a preservative is because not only does it dramatically expand the estimated shelf life on many foods, but it is also very cheap to manufacture and export.

This is just a small sample of the many other horror stories I've heard about the processed meat industry, everything from rats and insects being included in canned meat to spoiled meat being treated with chemicals such as carbon monoxide and repackaged as fresh meat. Have we really progressed any farther than we were in the 1920s, when Upton Sinclaire wrote his book known as "The Jungle" about the cringeworthy practices of the processed meat business? I think not.

The dangers of black market steroids

Many years ago, when anabolic steroid use was in its infancy, the drugs were not so readily available. Only people with alot of money and proper connections could obtain such things. In this modern day and age, steroids are readily available at gyms, clubs, and sadly, even our high schools. Another increasing trend is the use of steroids for cosmetic reasons only. That means that people are using steroids just to get bigger, not nocessarily for a sport or bodybuilding competition.

The following is a true story that happened in New York, but the name has been changed. A young man 23 years of age who we will call James decided he wanted to get bigger, and fast. He began lifting weights and enjoyed it. Although the results he was achieving were good, he was not quite satisfied with the rate that he was putting on muscle. James wanted to get that much bigger, that much faster. James had heard about the risks and benefits of anabolic steroids, and decided that in his case it was worth the risk. However, since anabolic steroids are illegal, James had to resort to the black market to obtain the steroids.

James basically went down to the corner drug dealer to get what he was looking for, without researching the potential side effects, dosage, cycling methods, or anything. The man that James bought the steroids from did not provide any information, although if he did, it would certainly not be accurate medical advice. James decided to procede forward, with no knowledge, and no regrets. He began taking heavy doses of steroids right away, determined that this approach would help him put on muscle mass faster. Unfortunately, what makes steroids so attractive to many young men is that they are indeed effective for putting on muscle mass, and they do work quickly.

One thing most people including James don't understand about using steroids(or any other drug) in large doses is that it severely alters the body's chemistry. The body is such a delicate balance of systems and chemical processes, putting even moderate doses of a strong drug or chemical into the equation can cause severe damage. Putting large doses of a drug into the body is known as toxifying, while getting off of the drug is known as detoxifying. Steroids, like any other drug, must be detoxified from the body. Detoxifying is such a difficult and dangerous procedure, and without strong medical supervision, the results can be damaging or even life threatening.

Unfortunately, James learned that lesson the hard way, and thought that he could just get off of steroids and not have any consequences. What happened was that since James had started off dosing on such large amounts of steroids, his body became chemically dependant on them. When James got off of the steroids, his internal organs began shutting down, without the chemical that they had become so heavily dependant on. James passed out and was rushed to the hospital, but died less than 24 hours later. Sadly, James discovered that it most certainly was not worth it, not to put on a few more pounds of muscle mass.

As with buying any drug illegally, there are no guarantees as to what exactly you are buying. Somebody can just as soon sell you a bottle of rat poison and say that it's steroids. Since such transactions are not regulated and typically face no legal accountability, buying such drugs on the black market is basically like playing Russian Roulette with your life.

The importance of having a balanced physique

One of the biggest concepts behind bodybuilding is the idea of having a balanced, proportional body in every aspect. That means all muscle groups getting an equal amount of development and attention, including legs. While many bodybuilders have impressive upper bodies, with well defined biceps, chest, and shoulder muscles, many neglect important muscle groups such as legs and abs.

Arnold Schwarzenegger, possibly the most famous bodybuilder of all time, admits that early on in his bodybuilding career he did not train legs at all, and that eventually hurt his standing in competitions. You can see in this rare early picture that his legs are quite underdeveloped compared to the rest of his body. Eventually Arnold began not only training legs, but making legs a priority. Arnold would eventually go on to achieve the Mr. Olympia bodybuilding title 7 times, which would not be matched until years later.

Some people may or may not recognize this man known as Gregg Valentino. This photograph is real and has not been doctored using a program. He holds the world record for the largest biceps, measured at an amazing 28 inches. He was also featured in the documentary known as "The Man whose Arms Exploded" which documented his training and diet, in addition to his controversial use of anabolic steroids, legal troubles, and medical problems from using unsterile needles and performance enhancers. Although the arms are impressive, this is obviously not the right path to achieving such an accomplishment, and many bodybuilders and fitness experts frown upon the fact that the only thing that stands out on his physique is his arms, with the rest of his body being grossly underdeveloped. Unfortunately for Mr. Valentino, his glory days are over, as his arms and now permanently deformed due to an infection he developed from using unsafe needles.

This would be a good example of a poorly balanced physique. Many have even come up with slang terms for certain unbalanced physique types. For example, guys who have a huge upper body and skinny legs are often referred to as having the "light bulb" physique. While doing squats and crunches may not be as exciting to some as doing a bench press or bicep curls, those muscle groups are just as important and can hinder an otherwise impressive physique if not developed properly.