Does intermittent fasting really work? 
This is something I stumbled upon a little haphazardly. I am no stranger to cheat foods but as a men’s physique competitor many of my peers seemed to suffer a bit more when they had some of these same foods, whether they were preparing for a competition or not. While I thought there could be something to my metabolism, I wondered if it was something more. So I decided to pay closer attention to these cheat foods, when I ate them and what the effect, if any, was on my body.
Quickly after beginning my observational self-experiment, I realized when I had these foods, I often looked better a day or two afterwards. It is important to note that while I would cheat with foods such as chocolate covered almonds, frozen yogurt, and even donuts, I was eating very healthy the rest of the day. My diet consisted of homemade shakes of fruits, vegetables, and whey protein, with meals of chicken, fish, or bison with brown rice or salad. I would cheat an average of 3 times per week. I was also working out an average of 6 days a week...
If you’re looking for an interesting change of pace
for leg day throw in this one exercise before your normal workout. Disclaimer: This workout is intense and not recommended for anyone who routinely dreads or skips leg day! You will be sore. You will want to puke or may puke. You may not be able to walk. You have been warned!
Leg Press Machine starting with 1, 45lb plate per side.
Have workout partner add one 45lb plate to each side, 10 reps. Switch with partner then repeat.
add another 45lb plate to each side, 20 reps
add another 45lb plate to each side, 30 reps
add another 45lb plate to each side, 40 reps...
If you are like most folks that enjoy weight
training you probably find you have favorite exercises and movements that you are strong and comfortable with. The problem that can happen is relying on doing the same workouts over and over and expecting to get a better result. I’m sure everyone adds weight, increases reps and changes the order of exercises.
I question whether you are doing entirely different workouts to achieve entirely better results. I come from a bodybuilding back ground so the typical “bodybuilding routine has always been my bread and butter (FYI: bread and butter are bad). I have looked for other workouts to try to achieve different and better results for my physique. Some examples are yoga, kettle bell training and some core balance workouts. Switching from bodybuilding to physique, it only makes sense to switch training...
When doing Cardio, I’m sure you have all heard of your "THR" (Target Heart Rate, 220 - Your Age x 0.6). Although, it is a fact that by achieving this Heart Rate you will burn pure fat with minimal muscle loss. In order to Maximize You’re Results it is necessary to be entering and exiting this Zone. By doing that, not only will you be burning more Calories you won’t have to exercise as long!
Take a look at my simple example of a great Interval Routine that can be applied to most Aerobic Equipment.
Example:
NORMAL - 500 calories/ 45min
INTERVAL - 500 calories/ 28min
Your new cardio plan...
We are here with Scott Clifton. Congrats on a great showing! We understand you are preparing for The Nationals in Miami now. Before we get too far ahead of ourselves though let's cover the basics. What made you decide to compete in the Men’s Physique Division?
First off, Thank you!!!!! My old coach had told me that I would do better and go a lot further doing Men’s Physique instead of Bodybuilding. I’m coming from Pro Wrestling and my dream since I was in Middle school was to be in a Fitness Magazine. I have always been very competitive at every sport I've played. I thought by competing in the past would get my body into the shape I need to be photo ready while at the same time competing against other guys. Doing competitions gave me a goal and deadline to be in shape. Something to follow and in order to win you have to follow your program and most of all be dedicated and sacrifice. Men’s Physique is perfect, because it is the more attainable look that potential sponsorship companies are looking for.
Instinctive training. What does that mean? Well, let’s look at the definition of the word instinctive.
in•stinc•tive/inˈstiNG(k)tiv/Adjective:
1. Relating to or prompted by instinct; apparently unconscious or automatic: "an instinctive distaste for conflict".
2. (of a person) Doing or being a specified thing apparently naturally or automatically: "an instinctive writer".
3. My interpretation is a physical “sixth sense” or a feeling that comes naturally. This can be developed after years of learning your body inside and out, both physically and mentally.
Congrats on a great showing! What made you decide to compete in the Men’s Physique Division?
First let me start from saying that I’m very competitive person since I can remember plus I like to face new challenges in my life. Men’s Physique division is such a great opportunity for the guys like me who love to train, live the fitness life style and maintain a healthy physique.
The great thing about this division is also that you are really competing against yourself. You learn so much about yourself and what you can accomplish!!!
Can you tell us a little about the Competition you just competed in?
The competition that I was just competed in was NPC Ruby Championships. This competition was a national qualifier for Fitness, Figure, Bikini and Men’s Physique. The top five contestants qualify to go to the Nationals. The Ruby was an unforgettable experience.
If you've ever experienced a grueling shoulder or back routine, you know that the next day the tightness you feel is unbelievable. If you've tried to shoot a basketball after performing 4 sets of military presses, you also know how “OFF” your shot is. Incorporating a solid 30 minute swim routine, 3 days per week, can be most beneficial when it comes to stretching and elongating those latissimus dorsi muscles and deltoids, as well as stretching those legs after a good squat routine...
We now live, surrounded, in a world of self-promotion
and positive feedback. Models are a prime example of this with the use of social media to display their portfolios.
“Like this, comment on this, repost this, share this”
However, very seldom in this sea of positive reinforcement (however real or unreal it may be) are there requests for honest critiques. Now I am not encouraging people to start ripping apart one-another’s work. But if none of our feedback on our work (photographers included) is constructive, how do we ever expect to improve?
There are many tried and true 
certainties in this Life. One that always remains is that one sure-fire way to lead yourself down a path of mediocrity and regret is to “Play The Middle!” You know exactly what I am talking about. We ALL have been there at times; not ready or willing to fully commit to something and at the same time also not ready to let it go or move on! This, my friends, is the dreaded state of Playing The Middle! There are many causes; fear of the unknown, doubt, change, uncertainty to name a few! The common denominator here is very easy to see and solve! How can we ever truly know what we are capable of if we DO NOT give our all?! Giving your all to whatever you decide to do allows you to answer all of those what ifs?
“Number one, it runs through my mind it is very 
obvious that I am the king. Then I thought to the audience, just keep screaming now because you’re going to see the poses for just a few minutes here, so eat your hearts out.” ~ Arnold
As I sat watching the Titans show this past weekend I had several conversations with others in the audience about how off the posing was in every category. Many competitors spend so much time on building their physiques only to neglect the other components of competing such as posing. You do yourselves a disservice to put 12-16 weeks of training in only to blow it by deciding you aren’t going to take your posing just as seriously.
I just returned home from Redondo Beach, California. 
There I was blessed with the opportunity to attend the FMI ( Fitness Model International) 2011 Fall conference. In fact I actually wrote this on the plane ride back home to TX, because I just couldn't wait to share. I first learned about FMI back in 2007 and really wanted to attend, but was unable to go. Fast forward 4 years and I finally made it out to the conference. It was well worth it and my only regret is waiting so long to attend my first one.
A new supplement that has intrigued my interest lately...
There are numerous anxieties out there today!
Many men aren’t exactly gifted with the ability to...
When it comes to training I believe too many
people...
“I cannot tell a lie, it was I who chopped down the 
Cherry Tree.” Most of us recognize this quote as we were likely told the story of America’s First President, George Washington chopping down his Father’s favorite Cherry Tree and confessing fully when questioned about it. Whether the story is true or not, the lesson remains the same and the reason we were told this story in the first place was to demonstrate and teach about Honesty! You see, Honesty really is the best policy, but we are usually only taught about being Honest with Others when in all actuality, we must all Truly be Honest with OURSELVES and that is the most important form of Honesty! Without Self Honesty we are constantly on an unstable foundation and nothing built on an unstable foundation will last!..
I get asked all the time what exercises
I do to build my physique, what my secrets are, and what tricks I have. Most the time these questions are coming from a novice competitor or athlete. It always seems like they are waiting for me to announce the one secret that is going to propel them to exactly where they need to be. The secret is that there is no secret! You must start with the basics, stick to the basics and finish with the basics. There are certain things that are a staple to building a great physique. The first is nutrition.
There is no secret to my diet or bulking plans when it comes to my meals. It’s as simple as eating the clean foods, keeping the calories/ratios where they need to be, and timing your food appropriately...
Ninety Three Pounds! ….That’s what 
I weighed the first...
Thru my experiences competing, I have
realized how important...
Recently I had my best placing to date
, but...
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