Getting Certified

Sorry guys if you're following my fitness blog and hoping to read new stuff everyday. The thing is when I decided to open up this blog, I wanted to make it a regular thing to constantly post up fitness advice/tips or anything related ;), but 24 hours in a day is just not enough for me to sit down happily scratching my balls and write up a post.

Early this year, I decided to sign up for the ACE (American Council on Exercise) PT certification and I could say that it was one of the best experience in my life to be sitting in a room with people who share common lifestyle as I do.

In the first part, this course basically brief you through the code of ethics of a personal trainer in which greatly emphasize on the word "Rapport". Any personal trainer could explain the scientific theories or demonstrate a movement to their client but what separate them is the relationship formed when conducting the personal training session. Saying that, people could just search for workout routine splits online without the help of a personal trainer. So, one of the main focus of personal trainers is to form a bond with their client, motivate and guide them through their fitness journey.

I could briefly list out the Personal Trainer course outline so you guys will get a rough idea on what to expect if you decided to sign up. You will be introduce to the IFT model and various Exercise Techniques, Health Psychology, Initial Investigation and Physiological Assessment, Anatomy and Movement Fundametals, Functional Assessments, Nutrition and Weight management, Essential of Bioenergetics & Cardiorespiratory Anatomy, Cardiorespiratory training, Stability-Mobility Training, Movement Training, Load Training, Performance Training. ( purely based on my memory so I might missed out some O.o )

To be honest, if you wanna learn more about how your body move, utilize energy or respond to different forms of training, dont hesitate to visit FIT Malaysia and acquire about this course or just contact them here. The coaches and staff at FIT Malaysia just makes you feel at home and they will answer any questions or help you in any way they can.

I hesitated for over a year before taking up this course so stop giving yourself excuses in life and start stepping out of your comfort zone and explore all the possibilities.

Whey Protein: 101 guide

"Boy, you got drink the protein powder ah? How much you drink ah? "
"Yeah, depends on my food intake"
"Boy, I tell you ah, protein powder is an artificial protein and not good for your body. Next time when you're old, you will regret for not listening to me........blah...blah."

"Boy, people Chinese New Year, got new clothes but you got bigger than last year. Not bad ah, but you got take protein powder right?"
"Yes"
"That's why lah you got so big, it's because you take protein powder"

*I don't really know what's the reason, but people generally associate protein powder with anabolic steroid. They are two very different substances that have different functions in the body. People must know that protein powder will not increase lean muscle mass without training, while anabolic steroid taken on its own will increase your muscle mass even without training and it will give the best result when it is combined with resistance training.

*Protein powder can generally classified into Whey, Casein, Soy, Egg, Hemp. I will only be focusing on Whey protein in this post.

What is Whey Protein and Where does it originated from?

Whey protein make up about 20% of the protein content in animal milk, with the remaining of the content being casein fraction (~80%).

Whey protein is a complete protein source as it contains all 9 of the essential amino acids (obtained through diet).

In contrast to casein protein, whey protein remains readily soluble in liquid environment and overvarying pH ranges. This is the basis for production of every dairy products such as defatted milk,cheese, cream, etc.

For example, whey protein is the by-product of cheese production due to the precipitation of casein fractions after the treatment with acidic solutions (since casein is insoluble at low pH, acidic environment). Thus the gelatinous property of cheese is primarily due to casein coagulation.

Analogous to the production of various dairy products, digestion of milk in the human body is initiated with the separation of casein and whey protein via hydrochloric acid in the stomach.

Production of Whey Protein  

Whey consists of whey protein, lactose, minerals and minute amount of fats.

The production of whey protein from whey itself can proceed via several membrane filtration methods depending on the desired protein content (process such as microfiltration, ultrafiltration, etc).

After the protein is filtered, it is sprayed dried to give the desired powdered product which may then be utilized by supplement manufacturer for further modifications like flavoring/colouring, etc.

What Types of Whey Protein are There?

• Whey Protein Concentrate (WPC) - produced via ultrafiltration of whey, this refers to whey protein that contains <90% protein concentration, but could be as low as 20%. The rest of the concentration is made up of lactose, minerals and fats.

• Whey Protein Isolate (WPI) - produced by a variety of membrane filtration techniques with the goal of reaching >90% protein concentration and removal of most (if not all) lactose. \

• Whey Protein Hydrolysates (WPH) - a relatively new technique in whey protein production, whey protein hydrolysates are produced via enzymatic hydrolysis of either WPCs and WPIs. This means that the protein molecule are "pre-digested" by separating the peptide bonds; hence the time for digestion and absorption of amino acids will be reduced. 

Overview of Whey Protein's Benefits:

• Is a complete protein source (all of 9 essential amino acids), with a particularly high L-leucine content for positively regulating the mammalian target of rapamycin (mTOR) pathway (which regulates muscle protein synthesis).

• Is rapidly absorbed/digested.

• Is easy/convenient to add to one's diet.

• Increase anabolic response to resistance training.

• Helps maintain muscle mass and prevent age-related muscular atrophy. 

• Provide anti-catabolic properties during prolonged aerobic activities.

• Boosts insulin sensitivity and may boost metabolism/ enhance fat loss.

• Enhances immune system functioning, especially in those who are physically active.  

Do Any Foods Contain Whey Protein?

• Cottage cheese

• Animal-derived milk

• Some dairy butters and creams

• Yogurt

• Baked goods such as bread, cracker and cookies,etc that use whey during preparation. 

Does Whey Protein Have any Side Effects?

Whey protein is generally well tolerated by the majority of users, but in the special circumstances there is the risk for certain side effects such as:

• Bloating/ Cramping/ Upset stomach
• Nausea
• Increased bowel movements/ Passing gas 
• Allergic reactions

These minor side effects can generally be easily alleviated by monitoring your total protein intake and making sure that you are aware of any possible food allergies that you may have. If a nominal dose of whey protein consistently causes stomach issues, consider trying a different whey protein supplement and/or adding a digestive enzyme to take along it.

How Much Whey Protein Should I Use?

There is no universal answer to this since everybody;s protein needs will vary. The first thing to do is determine your caloric and macro-nutrient allotments. A general calculator can be found here.

After you have done that, simply use your whey protein supplement accordingly to reach your intended macronutrient goals of the day. 

Choosing The Right Whey Protein Supplement for You

Pros and Cons of Whey Protein Concentrate (WPC):

WPC are generally the most economical whey protein supplements are are fairly well tolerated. Depending on the concentration of the powder, WPC can be a excellent option for individuals on a budget who don't mind a bit more fats and carbohydrates in their whey supplement. Users must be aware of any lactose intolerance beforehand as it contains a small amount of lactose in most WPC.

The other slight drawback of WPCs are they are less bioavailable than WPI. WPC also have lower protein concentration.

Pros and Cons of Whey Protein Isolate (WPI):

WPIs are great option for individuals who are lactose intolerance or looking for lactose-free way to increase their protein intake. WPIs are highly bioavailable, easy to digest, low in fat and carbohydrates and contain a high (>90%) protein concentration.

The main disadvantage of WPIs are they are slightly more expensive than pure WPCs and are sometimes a bit blander in flavour due to the lack of fat and carbohydrate content. Beware of/avoid some product line which added artificial sweetener to improve the taste

Pros and Cons of Whey Protein Blends

Blended whey protein are the most common protein supplements as they aim to create a balance between cost, flavour, and protein quality. These blends will var in cost generally based on the actual ratio of whey proteins in the supplements (more WPIs and WPHs will generally increase cost).  On the same token, you get what you pay for and more WPI/WPH content measns higher bioavalaibility, less fat/carbohydrates and often a more efficient anabolic response to resistance training.

The primary drawbacks to whey protein blends is that they can sometimes be misleading as far as the food label is concerned since they often omit the ratio of WPC:WPI:WPH.

Whey Protein- Common Questions

I am lactose intolerant, can I still use a whey protein supplement?

Yes, but it may be wiser to invest in a pure whey protein isolate supplement if you have digestive issues with lactose since whey protein concentrate supplements tend to be slightly higher in lactose content. 

I am allergic to milk, is a whey protein supplement safe for me?

You will have to consult with your physician first to make sure your allergy is not due to the whey fraction of the milk. If you're allergic to the casein fractions of milk but not the whey fractions then yes, whey protein supplements should be safe. 

Is it true that whey protein is bad for the kidneys?

No, whey protein itself is not bad for the kidneys. This myth stems from the issues of existing renal impairment in individuals who have chronically unnecessary amount of protein intake in their diet. It has nothing to do with the source of the protein once it's broken down into amino acids, whether it's from whey protein supplement or chicken. In the end, 50g of whey protein is the same as 50g of protein from solid food. 

Doesn't cooking/baking will denature the protein?

Yes, but this has little ramification in regards to how your body utilizes the protein since denatured protein is essentially "hydrolyzed" protein. You're still ingesting  

  

Does Soy Protein Consumption Reduce Testosterone Levels in Men?

Tuan Tran

Soy products have a profound impact on a vegetarian diet as it is associated with little of the saturated fat compared to meat and none of the moral indigestion that comes with meat.

 The problem arises when soy protein is correlated with reducing testosterone levels and increase in estrogen. Asian are typically in focus as - they are known to have a typically high soy intake in their diet.

 *jump into conclusion, if you're too lazy to read Soy and its relation to Testosterone part (proven studies)

Brief Introduction to Soy Protein

Soy protein is known to be one of the vegetables proteins with the best biological profile. having a significantly rich aminogram, especially in Leucine. However, soy also contains isoflavones, which are compounds that mimic some of the effects of estrogen in the body.

Isoflavones are often called phytoestrogens due to their potential in reducing the symptoms of menopause such as Osteoporosis.

Soy and its relation with Testosterone 

The main reason that makes soy protein notorious in the world of bodybuilding is the belief that soy consumption may lead to an increase in estrogen levels, while reducing testosterone levels at the same time. But what does the scientific research have to say?

• While it is true that certain studies have associated reductions in testosterone levels due to soy consumption, however it is necessary to put them in perspective. For example, one of the tested individuals in one of the studies was a vegetarian whose daily diet included large amounts of soy.

• Another study demonstrated an average reduction of 19% on testosterone levels on individuals who had a higher soy intake. Only one of the tested subjects had a significantly higher reduction. In the beginning of the this study, the individual was registered to have testosterone levels of 200% above the average among tested subjects, and 50% above the general average. With this in mind, and determining that this subject is an exception, we can establish that soy consumption did not negatively affect the testosterone levels in the blood. 

• There are other studies that point towards an inverse relation between soy consumption and testosterone levels in the blood. The studies are suggesting that a reduction in meat consumption, while simultaneously increasing soy consumption, also lowers the testosterone levels. In the study, the reduction in testosterone levels was already expected, since meat was replaced by soy. 

•  When considering the available empirical evidence, we realize that Asian- who are known to consume large amounts of soy- don;t seem to display any fertility problems, which suggest that the high soy intake does not affect sex hormones. 

• A recent research analyzed several studies in which subjects consumed products derived from soy, in a total of 51 tested groups, and found no evidence indicating that soy protein or isoflavones, reduce testosterone levels and increase estrogen in the body.

•  A more relevant research study than the ones previously mentioned - as this one considers not only sex hormones, but also the effects different types of proteins have on the body mass- showed no significant differences in terms of performance, lean mass gains, body fat percentage and levels of hormones in the blood between the subjects who consumed more soy and the ones who limited its consumption. 

Conclusion:

Soy protein has been considered a villain for a long time, However, what the studies show us is that unless we are talking about significantly large daily dosage (50 grams, at the very least), there are no reasons to believe soy protein will reduce testosterone levels and increase estrogen levels. 

Despite of the fact that soy beans and isoflavones have estrogenic activity, the amounts one usually consumes in his diet are insufficient to negatively impact testosterone.

This means soy should be considered a source of complementary protein and not be used to replace meat as a main source of protein in our daily diet.  

Weight Lifting Myths Debunked !

#Myth 1 :Weight Lifting Makes Women Bulky.

"Do you workout or go to the gym?"
"Yeah, I spend most of my time at the cardio machines"
"What about weighted- resistance training ?"
"But I don't want to look big and bulky"








Those muscular women you can find in magazines had to use steroids to get to that point and level and I mean no disrespect to them as it is the preference they made for their body.

As a woman you can build muscle, get strong and improve your physique. But you'll never build as much muscle mass as men can because you have significantly lower testosterone levels. You'll always stay feminine unless you use steroid.

Brazilian Fitness Model : Alice Motos

#Myth 2 :Weight Lifting Stunts Growth.

Arnold Schwarzenegger, Lou Ferrigno, Shaquille O'neal, David Robinson, Karl Malone, etc. They all started lifting weights in their early teens with an average height of 1.82m tall.

"Boy, I tell you, weighting lifting like make you short."
"Why will it make me short?"
"You see those olympic weight lifters are so short."
"Urrrrmmm....ok" *walk away










The only way weight lifting can stunt your growth is if you damage your growth plate located at the end of your long bones by letting the bar fall on you. But if you use proper technique, you will be safer than with Rugby or Soccer where collisions are common.

Supervise youth lifting weights. Enforce proper technique and leave your ego behind at the entrance of the gym. Note that some believe weight lifting can actually stimulate growth because it increases bone mineralization.

And the reason why olympic weight lifters are generally (at all) short or have short limbs is due to the physics behind it. Those with shorter limbs and more muscles are better to get the bar moving through a shorter distance, thus lifting heavier weights.

Lou "The Hulk" Ferrigno- 1.96 m and 130 kg

#Myth 3 :Muscles Turns To Fat If You Stop Lifting Weights. 

"Boy, you don't workout too much now because later on when you're old, you're muscles will turn to fat."
"WHAT ?!......oh....ok. " that's my usual response when someone says that because I just couldn't comprehend what they are thinking.






On a serious note, muscles will never turns to fats and vice-versa as they're two completely different things. Muscle will, on the other hand, help you to burn fat (insignificant) due to the amount of calories muscles demanded from our body to maintain it compared to maintaining fat.

If you stop weight lifting for a period of time, you also have to eat less than before because your body do not need as much macro-nutrients as before otherwise you'll get fat. The problem is people continue with their weight lifting diet even though they have stop lifting, thus creating a surplus in calories that resulted in the conversion to fats.

Research has found that intense strength training results in more calories burned in the 16 to 24 hours after your training session ends. Some believe that if you train long enough your muscles will never come back to their pre-trained state (not proven). But this is probably linked to muscle memory as even though the you lost your muscle mass when you stop resistance training, you still maintained the muscle nuclei. These nuclei give the muscle a head start when training resumes.

Ulisses Jr. 

#Myth 4 :Weight Lifting Decreases Flexibility. 

"Boy, don't workout so much, too much muscles will make you stiff and not flexible."
"What do you mean by not flexible?"
"If you have too much muscles, you cant scratch your ass when you bathe."










One of the realizations people who initially get into weight lifting have is how inflexible they are. Years of sedentary lifestyle may have tighten your hips, preventing you to Squat correctly (full ROM).

You must strengthen your weak muscles and stretch your tight muscles before any weight lifting is done. Weight lifting will make you regain your flexibility and maintain it. Especially the Squat will give your hip muscles a full stretch. But increasing your muscle mass or strength won't reduce your flexibility at all.

#Myth 5 :Weight Lifting Makes You Slow.

"Boy, don't workout so much, too much muscles will make you slow."
"how slow is considered as slow?"
"Boy, you are slow compared to the runners"
No shit right, comparing a weight lifter and a runner is like a comparison between a monkey and fish on who could swim at a higher velocity.







Weight lifter could not be as fast as a sprinter because sprinters are specially trained to run. But it doesn't mean that weight lifters are slower because strong muscles contract faster and generate more power.

In fact, sprinters incorporate weight training into their program because it will stimulate the fast twitching Type II b muscle fibres and convert the Type II a muscle fibres to behave like the Type II b muscles. These muscles will propel the sprinter to the finish line at remarkable speed.

#Myth 6 :Weight Lifting is Bad for Your Joints. 

"Boy, how's your knee after the surgery ? "
"It's good, I have been doing some squatting now."
"Don't do any weight lifting! It will make your joints worsts. Better go jogging or run at the park."










Weight lifting is less stressful on your joints than running (high- impact activity) : weight lifting involves controlled, non-impact movements. This is true unless you are replying on momentum by swinging the weights around and locking your elbows in pressing movements, in which might take a toll on your joint.

Weight lifting- and especially strength training will increase the health of our joints by strengthening the muscles and ligaments that hold them together.

Squatters have healthier knees than non Squatters. Studies performed on top Powerlifters confirm that their knees are in better health than those of the general population.

Speaking from personal experience, I feel that my knees are in greater conditions even before I did the surgery to replace the cartilage under the patella. And the reason is I did endless heavy Squats will control movement and initiating from the hip rather than from the knee.

The Truth About Milk : Skim Milk VS Full Cream

It's a nutritional staple for many and one of the best-known source of calcium. Unfortunately, milk has been under the spotlight recently, being linked to various health complications, such as asthma, digestive issues and even cancer. On top of this, there's also confusion on which milk is best to buy. Should you go low-fat? What about almond, rice or soy milk? And what does it mean by permeate-free?

What's in full cream, regular milk?
Full cream, also known as whole milk, contains around 3.8% fat and is high in bone-building calcium. It also supply abundant amount of phosphorus, high quality protein, carbohydrates and B vitamins as well as fat-soluble vitamins A and D. What's less known is that regular cow's milk has a higher level of A1 beta-casien proteins and the milk sugar,lactose, both of which are components in milk that can cause adverse side-reactions in some people.

Should you go full cream or low-fat? 
If losing weight is not your major concern, full-fat milk is a better option over reduced-fat (1-1.5% fat) and low-fat milk (less than 1% fat). This is because vitamin A and D (fat soluble) levels in these milks are lower than full cream milk as the natural vitamins and extracted and removed when the fat is removed. If you were to opt for low-fat milk, It would be recommended that you supplement the deficiency in vitamins with a multi-vitamin.

 But if you're weight conscious, the low-fat milk are a better option just because of the fact that it's less likely to exceed your daily calories due to the low-fat content. The intake of saturated fat will also be reduced which is a slight advantage if you want to lower cholesterol and save on calories for other macro's.

But:

• Low-fat foods do not actually lower calorie consumption:

Low-fat versions are supposed to reduce the amount of calories intake of people, and in an absolute sense. they do. A cup of low-fat milk contain less calories then a cup of full-cream milk, But there isn't much evidence to support the idea that drinking lower-calories beverages in general leads to lower calories intake. Reduced-fat foods and drinks may not be as filling, so people might end up compensating for the lack in calories by eating and drinking more. So, the main point here is MODERATION.

•   Low-fat milk increases levels of triglyceride fats:

Whole milk's high saturated fat content has been linked to higher cholesterol level. But low-fat milk might lead consumers to ingest more high-glycaemic-index foods, if unused, able to increase the level of triglycerides that can tremendously amplify effect of heart-disease risk factors such as high cholesterol and hypertension.

• The rise of sugar-sweetened flavoured milk:

Usually low-fat milk are sugar-sweetened with artificial flavour. Although they may have 3g less saturated fat, they also contain about 13g more sugar than whole milk per cup to compensate for the lost of flavour. Thus, leading to the accumulation of fat at the adipose layer. 

What do food manufactures do to full fat milk to make it low-fat?

Low-fat milk simply has the fat separated during the processing. Due to the fact that fat is less dense than water, the cream (or fat) rises to the top and is skimmed off. While nothing else may not be added to compensate for the removed fat, some can have added milk solids to make it taste better as well as being fortified to make up for the low nutrition levels (due to extraction and removal of fat)

Is it true that low-fat milk has higher sugar levels than full fat milk to make it taste better?

Not really. Because by removing most of the fat, the milk becomes more 'concentrated' with the two remaining macro-nutrients being protein and carbohydrates (milk is high in the natural sugar,lactose). So we can see a slight increase in the content of sugars say from 4.6 to 4.8 % but this is not significant in the whole food intake. The real complication starts when consumers opt for the flavoured low-fat milk and definitely there is nothing healthy about flavoured milk. A 1 litre Dutch Lady flavoured milk (Strawberry or Chocolate)

contains approximately 7 teaspoons of simple sugar. A simple healthy alternative is to make a banana, strawberry or raw cacao milkshake at home from natural ingredients. 

Aren't low-fat, reduced fat and skim milk all the same?

Reduced-fat contains between 1-1.5% fat, low-fat milk has less than 1 percent fat and skim milkor no-fat milk has no more than 0.15% fat. These milks can have extra protein or calcium added. 

Is it true milk is linked to cancer , asthma and other serious health conditions?

 Based on the evidence statement in the Australian Dietary Guidelines, consumption of milk/dairy foods is linked to reduced risk of heart disease, stroke, hypertension, type 2 diabetes, metabolic syndrome and colorectal cancer.

On the other hand, according to the Cancer Research UK, some research stated that there could be a link between dairy intake and the risk of prostate and ovarian cancers. A linkage between breast cancer and dairy product has been suggested, possibly because of the type of fats they contain, or contaminants that could be present in the milk. 

What is the difference between homogenised, pasteurised or unpasteurised milk?

They are simply terms to classify the different processes milk goes through before the finished product is made. Homogenised milk refers to when milk has been treated to disperse the cream layer containing the milk fat throughout the milk. Pasteurised milk is when the milk is heated to exterminate the bacterial that would cause milk spoilage. And unpasteurised is when milk does not go through the pasteurisation process and is therefore called raw milk. 

What about almond, oat or soy milk? What dairy free options are there?

• Almond Milk

This is perfect for those who are intolerant or allergic to cows and soy milk. It has a slightly nutty taste and contains little to no saturated fat and no cholesterol. 

• Soy Milk

Soy milk is derived from unfermented soybeans, water and rice syrup. Soy contains compounds called isoflavones which negatively impact the thyroid gland so it is not recommended for those with a thyroid history or for those people trying to lose weight. (Thyroid hormones control metabolism)

• Oat Milk

Oat milk is lactose free and low in fat, Oat milk is made from water, oats, sunflower oil and sea salt. It is free of lactose, high in beta glucans which are a soluble fibre that help to lower cholesterol.

• Rice Milk

Made from filtered water, brown rice syrup and brown rice starch, with the addition of thickening agents such as sunflower or canola oil, this milk alternative is high in GI and is not suitable for people trying to lose weight or with insulin resistance or diabetes. Rice milk is an alternative to people who are soy and cow's milk intolerant as well as vegans.

• Goat's Milk

It's similar to cow's milk in terms of nutritional value with a slightly higher fat content. If you're generally allergic to cow's milk, you will most likely to react just as badly to goat's milk. 

What does permeate-free mean?

Permeate is naturally found in the milk. It is simply the collective term for the natural lactose, vitamin and mineral components which are taken out of the milk, through a filtration process, then put back in to control the taste, protein and fat content. "Permeate-free" simply means the milk has not undergone this filtration step so the nutrients in the final product may vary slightly every time due to difference in cow's feeds and the weather condition. 

Gentlemen's Guide To Picking Up Girls At The Gym

If you utilized properly, the gym is regarded as one of the finest hunting grounds with godly specimen for the well prepared man. There exists a plethora of opportunities and an instantaneous common ground, "You like working out ? Me too! Sex?". Keep in mind that you 'll need to be on your A-game on that day when you're trying to pick up women at the gym. It often has a higher level of difficulty then your typical 2 a.m drunken hornswoggle, however the results can be far more rewarding and satisfying.

But personally for me, the GYM is a sacred training ground and I don't really have the urge to start a conversation with anyone, basically it's just a Hi-Bye conversation. So, I just wanna enter the gym, have a great PUMP and come out swole.


Location, Location, Location 

The location of the facility is of the utmost importance. It is interesting to note that higher income areas with lots of young professionals tend to have the hottest chicks. Areas near college campuses are also good for locating scattered ass. Get the inside scoop on where the hired guns workout. Often time's, corporate gyms will have discount membership agreements with local talent pools such as professional cheerleading or volleyball squads. Timing is of great importance as well. at any gym there are two primary timeframes you are looking to hit. The right after work crowd, and whenever yoga classes end. ;)


The 7 Commandments Of Gym Pickup 

1. Thou Shall not target the obnoxious attention girls

You will find this wild specimen strategically positioned on the Stairmaster, rhythmically climbing ever so seductively. Decked out in skin tight yoga pants, perfume, and makeup, more often than not she also has a magnificent ass to go with. These kind of girls are expecting direct solicitations, and in fact relish the shoot down. Counter-intuitively, it's often the more reserved, conservatively dresses girls who will crumble under the onslaught of a talented professional. It is a myth that only the skanks are DTF. Good girls will jumo into the sack just as fast with the right dude doing it right. Eventually, you will notice that all the real dimes go to the gym incognito to avoid the extra attention anyway.

2. Thou shall make your workout, not the girl, your priority in the GYM

Women do not want to be the center of a man's existence. They in fact want to subordinate themselves to a worthy man's life purpose, to help him achieve that purpose with their support, and to follow the path he lays out or even better, create their own path. The gym is a microcosm of this theory in action. Make it clear that you are there to get your PUMP on, and get out as soon as possible Any coincidental conversation is merely that, pleasant coincidence.

A note on group exercise classes:
Don't go to the yoga class if you have no interest in yoga. Go to yoga class because you have the intention to improve your flexibility, strength, and balance. Don't be embarrassed to go to yoga class. If a girl call you out on this, explain to her that you are, "Practicing yoga to improve my flexibility, strength, and balance. So I can experiment with a broader range of sexual positions."

3. Thou Shall be irrationally self-confident

No matter what's your current situation, roll without apology or excuses. Women have an animal instinct for uncovering weakness and insecurity in men; don't make it easy for them. Self-confidence, warranted or not, riggers submissive emotional responses in women. Irrational self-confidence will get you laid more than rational defeatism. It does not matter if you are not the best option in the gym; what matters is that you think and act like you are.

4. Thou Shall not overgame

The gym can be a tricky operating environment. If you do plan on going back with your reputation intact, be careful of being overly bold or obnoxious. If there is question, always err on the side of too much boldness, rather than too little. Don't let a woman's false indignation at your boldness sway you; they secretly love it when a man aggressively pursues what he wants and makes his sexual intentions known. For a hostile environment like the gym, we recommend first establishing a mutual interest with some light conersation before turning on the sexually suggestive afterburners.

5. Thou Shall be prepared to lead the interaction

It is a careful balance between being natural, and having a plan in mind. The ultimate goal of a gym pick up is to get the number. Tell her what you two are doing, and don't wait for her decision-making abilities to kick in. A guy who leads a girl everywhere and all the time prevents her from rethinking her desire to sleep with him.  Once you establish mutual attraction, get the number, set a plan and get the fuck out of the gym.

6. Thou Shall be sociable with everybody

You are far more likely to open conversations successfully if you are observed as a generally friendly man. Talk to everybody and do not dissuade other women from flirting from you. It will be far less difficult to start a conversation with an attractive women if you are already in a talkative mode. Women will neer admit this but sometimes jealousy excite them. No girl wants a man that no other woman wants.

7. Thou Shall not lie to yourself

"Dude I'm here to lift, not to creep on girls. That shit is nothing but a distraction."

This statement might hold up if you were a professional bodybuilder, actively training for compwtition. Everyone goes to the gym for their own personal reasons, but the gym may not be a monastery. You are not "harassing" anyone by striking up a quick conversation before or after your workout. The gym is a public arena, it's a place of gathering for like-minded gym goers and also a damn fine place for meeting attractive members of the opposite sex who likely to share similar interests. But I'm already in a relationship, so I go to the gym just to lift heavy things and get out ASAP.


Do's and Don'ts...

Don't:

• Be the male version of our “Obnoxious Attention Whore”. Trust me, no matter how impressive your 600 lb. deadlift is to your buddies, girls don’t give a shit. Weight room showmanship is very similar to elaborate facial hair in this regard.
• Look for stuff to do in ”the girl’s area of the gym.”  You better have a game plan if you want to hang around the ellipticals and not look like Buffalo Bill.
• Stare at girls, especially through the mirror.
• Gel your hair.

 Do:

• Give a sincere compliment if you notice a lady doing something genuinely impressive such as unassisted pull-ups or heavy squats.
• Take a yoga class.  Girls fucking love yoga. Buy a RM 20 mat and thank your gym for holding classes because you just got laid 5 times in the last 3 weeks by some flexible ladies.
• Not be afraid to wear skintight spandex pants, they are functional, comfortable, and make your package look great.  It is a bullshit double standard that only girls and Ronnie Coleman can wear them.

Raw Egg Protein Shakes: Will it kill you?

If you know anything about nutrition, you know that eggs are the shit. Eggs are a nutritional goldmine with impressive supplies of Molybdenum, Selenium, Iutein, Iodine, Phosphorous, Choline, as well as vitamins A, B2,  B5, B12, E, K and D. In addition, eggs pack up to approximately 6.3 grams of protein, and a hearty supply of essential fatty acids. The protein content of egg white and egg yolk are approximately 3.6 grams and 2.7 grams respectively. Because of the fact that eggs are regarded as the staple of bodybuilding, I used to consume 8 eggs in the morning and there was a point in time, I used to cuss when I'm downing my eggs.

For the curious adventurer, the question often present itself: Can I just gulp these little goobers down and avoid that whole cooking malarkey? There is certainly be a risk of being infected with Salmonella, although it isn't as common as you may have heard. The CDC estimates that 1 in 10,000 eggs are contaminated with Salmonella bacteria.

The science says you're better off cooking those delicious baby chicken embyros. Egg protein is up to 40% more digestible in our body when heated up than when consumed raw. This has to do with the way that cooking denatures the bonds of the proteins molecules and allows your digestive juices to have a initial kick-start to get to work. Eggs don't always have to be boring, so, here are 7 ways to cook eggs like a fucking boss. 

We can't advise you on whether or not to give this primal way of consuming this protein source a try. But if you consider yourself a risk taker, this may be quite the adventure for you. Please wear a condom ;) .

For More detailed scientific info about Eggs

Super easy way to separate Egg Yolk