Natural Bodybuilding, Fitness, and Peak Performance

“Rest Time between Sets”: Does it matter? Only if you want to gain muscle

Back in the early 2000s, I had a coworker who was doing the ‘Body for Life’ program. He religiously adhered to the program for a good six months and managed to track his fat loss and muscle gains with impressive precision. He ate his prescribed six meals per day that would each barely satisfy a bird. As a result, almost twenty pounds of ‘beer-guzzling produced’ blubber came off his body. And in the twelve-week period, he was even able to gain some muscle – a whopping one pound of it; hardly something to write home about or utilize for sustained motivation.

Being in proximity to his weight training workouts, I could see the problem from a muscle building standpoint. He did his ‘Body for life’ bodybuilding workouts during lunch in a gym at the facility where we worked.   The problem: Our lunch period was only thirty minutes long. That’s strange. On a cold morning, I’ve taken up to twenty minutes just to warm up my body for a workout. This guy was doing his entire “muscle building” workout in thirty? I’m suspicious of even that one pound of purportedly gained muscle; water retention can play tricks within a window of several pounds.

'Rest time between sets' is as important as the sets themselves if you want 'natural bodybuilding' to produce optimal results for you.

“Rest Time between Sets”: The reason ‘Body for Life’ didn’t create miracles for my former coworker

Just recently, I wrote an article on how to ‘get big arms’ by avoiding “three big mistakes.” Before dispensing with some insights I’ve gained over the years, I looked to see what’s currently being said on the topic. What I found were workouts by authors who subscribe to the notion that training time should be short – that ‘rest time between sets’ should be a minute or less – that you should “get in and out of the gym quickly.”

By contrast, here’s what I’ve discovered over the years: If your rest time between sets is kept too short – you’ll get really good at working your cardiovascular system while depriving yourself of shapely, strong, powerful, calorie-burning, confidence-building muscle mass that could be proudly plastered to your frame. I’ve been there and done that – years ago. My short rest time between sets got the admiring glances of those in the gym that recognize and acknowledge hard work when they see it. However, it got me little in the way of admiring glances for gained muscle because it hardly produced any of those kinds of gains.

My ‘Body for Life’ coworker was obviously taking short rest time between sets in order to perform a “workout” in thirty minutes. And it’s no wonder to me that he lost motivation for that program within months and went back to smoking, eating, and drinking too much as his whopping one pound of muscle vanished within subsequent fat gains.

“Rest Time between Sets”: The bottom line

For years, I performed weight training workouts in which my rest time between sets was limited to exactly one minute. This produced some pretty grueling workouts, especially when doing deep squats in this manner. I did not, however, develop an appreciable amount of muscle from training this way. In fact, I didn’t gain much of anything except the occasional kudos from some fellow gym members that sounded something like this:

“Wow… good job… you’re really working out hard.”

Okay… I guess someone who wants that kind of recognition some cardiovascular endurance gains should have at it. But I wanted a more muscularly shapely appearance to my physique. Getting this requires adequately working the body’s ATP-CP System, which is the only way to stimulate fast-twitch muscle fiber growth. And it’s these fast-twitch fibers that hold the most potential for augmentation.

If you are training your muscles for sport’s endurance, then by all means, take a short rest time between sets. But if your objective is hardbody success ,then add some rippling muscle to your body by taking longer rest intervals between your weight-lifting sets. I recommend about a 10 to 1 ratio between rest time and set time. That means if it takes you twenty seconds to finish a set of six to ten reps – you should take about three and a half minutes of rest time between sets.

Less time spent in the gym? I’m hardly ever there. But it’s not (nor ever will be) due to getting my workout “done” within a thirty minute lunch period. That would likely earn me one measly pound of muscle as my meridian prize of muscle building. I’d prefer to continue building an amount that turns my body into a calorie-burning machine.

“Mental Fitness” before “Physical Fitness”: The one thing many well-intentioned people are missing.

When I was fresh out of the military and had just joined Gold’s Gym in my mid-twenties, I was briefly acquainted with a young woman who had just broken into the ‘personal trainer’ industry. She’d been at it for only a few months when a passing conversation I had with her revealed the frustrations she was experiencing with that business. She told me it was often like “babysitting”, whereby she struggled to get her clients to follow through on their prescribed workouts and eating plans. I felt both the implicit humor and biting frustration in an experience she shared:

“One client showed up for his workout and then told me he needed to go to the restroom. As I waited for him outside – I never saw him come out of the restroom. In fact, I never saw him again.”

Wow… I can vouch for the fact that the restroom she was referring to had no rear exit door. That guy either escaped through the rafters or she briefly took her eyes off the front door. At any rate, her client wasn’t only unmotivated to work out – he was highly motivated to escape undetected.

"Mental Fitness" can optimize 'workout focus' so that "physical fitness" becomes easier

That story – with its humor and slightly tragic undertone – is revealing of the need for “mental training” before “physical training” in the physique improvement and fitness arena. We’re often told how physical fitness will improve our mental and emotional well-being. Yet we’re rarely reminded of how a good mental game needs to precede the physical one in order to make the physical one effective and achievable. And it raises the proverbial “chicken and egg” question: Does mental fitness come first to help provide physical fitness or is physical fitness the priority so as to create mental fitness? I’ve found the former to be more important – especially for those individuals who’ve spent most of their years on the sedentary side and haven’t developed much of their ‘mind/body connection.’ Once that’s developed, improved well-being and self-esteem from having a stronger and shapelier body becomes a catalyst that keeps motivation self-perpetuating.

What is ‘Mental Fitness’ for ‘Physical Fitness?’

I always divide the issue of ‘mental fitness for physical fitness’ into a macro-level and a micro-level. Unsurprisingly, the macro-level issues typically need to be addressed before the micro-level ones can be applied for fitness optimization. Dealing with the macro issues is the only method I know of that can prevent the kind of “disappearing through the backdoor of the gym” scenario described above. Macro-level issues for ‘mental fitness’ include the following:

• Motivation
• Confidence
• Breaking Negative Habits
• Creating a Compelling Future
• Physically Empowered Self-Image

Can working out and improving one’s body create these positive mental conditions? Yes… but often too slowly. We run the risk of escaping the gym through a trap-door or letting an inch of dust collect on our home gym equipment before this can take effect. That’s why I recommend dealing with the ‘mental fitness’ before the ‘physical fitness’ in most cases.

So what constitutes the micro-level of ‘mental fitness?’

That’s where we get into things such as “workout performance” and “weight lifting concentration” and even “inter-workout recuperation performance.” If you want to really change your body for the better, think of yourself as an athlete and your workouts as athletic performances. If you’ve been the sedentary type, this will be easier to do once you’ve addressed the macro-level ‘mental fitness for physical fitness’ issues and optimized them.

The field of NLP provides a terrific array of tools for optimizing mental fitness for physical fitness. I use many of them with my clients. However, I don’t limit myself to them either. There are also skills within the fields of sports psychology and mental training that are just as valuable.

One thing worth mentioning: Good mental fitness needs to work synergistically with a physical fitness program. Even the best mental training can be completely ruined by physical training that doesn’t provide a trainee with positive feedback – both psychological and physiological. HardBody Success shows trainers and trainees alike how to make their mental fitness for physical fitness work synergistically – whereby their combined effect is greater than their individual effects.

“Highest Calorie Sandwich” on the “Worst Sandwiches” List is NOT a sin in my opinion

Being that my previous entry dealt with hamburgers, I feel this is as good a time as any to discuss something I ran across in Yahoo headlines recently. It was an article which lists the '10 Worst Sandwiches in America.' It was written by David Zinczenko and Matt Goulding, the authors of ‘Eat This, Not That.’

First off, I think the gist of what the article shares is valuable. Most of us are fairly cognizant of our consumption of mega calorie intake any time we indulge in oversized sandwiches made of mayonnaise-dowsed fried meats and bacon. But an awareness of the exact number of calories contained within can be an eye-opener nonetheless. So ‘the 10 Worst Sandwiches in America’ is educational in terms of letting us know the detailed caloric numbers as the list builds up to its number one: the ‘highest calorie sandwich’ in a U.S. restaurant.

Is anyone really not aware that big sandwiches on the "worst sandwiches" list contain a lot of calories?

That dubious distinction goes to the ‘Grilled Shrimp and Bacon Club’ by the ‘Cheesecake Factory.’ It received a wrathful condemnation in the article for its nearly two-thousand calories and almost three-thousand milligrams of sodium. Yet even with my passion for bodybuilding and fitness, the distinction is not really dubious to me. Why should it be; Nobody puts a gun to my head and makes me eat the thing – do they?

But I like the fact that if I do want to eat one, I have that choice. Or I could eat half of one and save the other half ‘til tomorrow. Or I could eat a fourth of one four times throughout the day or a fourth of one per day for the next four days. I could eat a fourth of one now and share the other three quarters with three friends. Or I could just eat the whole 2,000 calories of this “culinary pariah” of the ’10 Worst Sandwiches list’ in one fell swoop, just for occasional, gluttonous fun.

What’s my point; why am I bringing this up?

Something rubbed me the wrong way toward the end of the “worst sandwiches” article. David Zinczenko and/or Matt Goulding couldn’t resist the opportunity to label Cheesecake Factory as “irresponsible” – implicitly supporting a mandate by the state of California whereby the restaurant has had to disclose the calorie content of their cheesecakes and other high calorie menu items to the consuming public.

Lest anyone panic at the thought that I own stock in the parent company of Cheesecake Factory or that I’m making this blog into a political one (the most popular kind) – I assure you, the former is not the case and the latter would steer me too far out of the particular focus of benefit I preserve for my readers. However, for the record, I’m a staunch believer in individual liberty. As such, I know both intellectually and intuitively how individual liberty is inextricably linked to personal responsibility.  I can see the ugly writing on the wall in this case of the state stepping in and telling the owners of a private enterprise that they’re responsible (however implicitly at this point) for the fat gains of their “unsuspecting” costumers.

Is Cheesecake Factory really “irresponsible” as Zinczenko and Goulding explicitly say toward the end of their “10 Worst Sandwiches in America” article? Only to the degree that we declare we’re not responsible (and free) to choose what we want to eat on a meal-by-meal basis, for better or worse. Cheesecake Factory is just a business that’s selling something. Their very survival in a free market is dependent on them selling something that people actually want. Moreover, they’re NOT selling something with potentially unhealthy content that you and I aren’t at least intuitively aware of; I’ve always known when I eat excess amounts of calories – even before I knew anything about nutrition.

When I was a fat guy, it was my choice to be that way. However much I might have tried to bury it, I knew deep inside that it was my choice of habits – not bad genetics or “irresponsible restaurants” - that had my gut spilling over my belt. And in fact, it was this “personal responsibility” state of mind that was the prerequisite for getting and maintaining the lean body that I enjoy having now.

A “highest calorie sandwich” list is only representative of “tools” within one’s grab-bag of knowledge of what it takes to get and stay lean. It’s only when the mentality outlined in the previous paragraph, coupled with an empowered self-image, sink in at the subconscious level that indefinite leanness is acquired and enjoyed.

As always, your opinions are welcome.

‘Bodybuilding Nutrition’: Is it okay to eat a “body building hamburger” – or do they only build sections of the body you don’t want to build?

Some people will likely be surprised to hear the following, seemingly dichotomous confession:

When I was an overeating fat-body, I consumed a lot of cheeseburgers. Since I’ve become a “lean-body”, I still consume cheeseburgers. In fact, I don’t think I’ll ever give up the fairly regular eating of this ‘favorite among foods’ for me. It’s simply a matter of knowing how to make what I’d consider a “body building hamburger” as compared with the calorie-dense variety you’re likely to get at the fast-food restaurants or down at the greasy-spoon café.

Cheeseburger as "bodybuilding nutrition?" Only with a bit of modification.

The basic ingredients of a hamburger are not all that bad for you and needn’t be completely off the “bodybuilding nutrition” list. It’s mostly the heaps of add-ons that so typically get piled on these sandwiches that can have them contributing more to an expanded waistline than to expanded pectoral measurements. The way they’re cooked is also a big factor; determining how much grease remains in the eaten patty and how much drips through a grill or drains out into a pan (can anyone say “George Foreman ‘Knock-Out-The-Fat’ Grill?”).

It’s definitely the added-in condiments, high-glycemic/calorie buns, and (without-a-doubt) side-orders of fries that make the regular devouring of a fast-food “value meal” into a hazard to one’s shape and long-term health. Yet it only takes a little tweaking here and there, a definite dose of moderation, and discrimination among establishments for obtaining these tasty and satiating morsels to switch to what I’d term a ‘body building hamburger.’

Let’s say you head out to a burger joint like Texas-based Fuddruckers where you can build the sandwich exactly the way you want. If you’re like I am, you can easily down a one pound beef patty between two lightly toasted sides of wheat bread. However, it’d be best to opt away from that choice given the horrendous calorie wallop a pound of 25% fat-laden beef is packing, especially if you anticipate being sedentary for the hours following the meal. If you have a calorie-burning trip to the gym scheduled? Well, then you can probably get away with it.

If you trim it down to a half-pound patty, you’ve got something below a thousand calories. This is what I go for on occasion. A half pound burger on a wheat bun and a generous heap of moist tomato slices and lettuce to replace the condiments is just a bit over 900 calories. Of course, most of the calories are from fat; the ratio breakdown is about 20% protein, 20% carbs, and 60% dietary fat.  The actual amount of fat in the burger comes out to be approximately 60 grams; not a measure to take lightly but acceptable in my book if not eaten often and counterbalanced with relatively moderate carbohydrate intake in the same meal.

Keeping the carbohydrate portion of the meal relatively light when the dietary fat in the meal is too high is something I now do instinctively. And this is where keeping condiments off a “body building hamburger” makes quite a difference. Condiments such as ketchup, mayonnaise, or “special sauce” are typically loaded with additional fat and/or sugary calories. Since a decent-sized ground beef patty is rather calorie-dense by itself, the condiment additions – especially when spread on thick – can really put it over the edge. Simply adding a lot of tomato slices can actually replace ketchup for adding flavor and moisture to a burger.

Now… why would I call this a “body building hamburger?” Because it definitely provides a good dose of high quality protein: about 45 grams. It’s got about another 45 grams of carbs – give or take a few. The fat content’s what’s questionable, yet that can be offset with high activity following a meal like this and a counterbalance of lower fat and calorie intake from other meals on a day when the burger is eaten.

If this is reduced to a quarter-pound burger, it’ll provide around 538 calories with 50% of them coming from fat, 34% from carbs, and 16% from protein. We’ll get about 30 grams of fat, 45 grams of carbs, and 22 grams of protein. If we add a slice of cheddar cheese (my favorite) to the mix, we’ll get around 642 calories: 55% from fat, 17% from protein, and 28% from carbs. The grams of each macronutrient with the cheese is 39 grams of fat, 29 grams of protein, and 45 grams of carbohydrates.

Now… if we really want to make this ‘body building hamburger’ into something worthy of being on a “bodybuilding nutrition” food list instead of a cheat meal list, we could make it at home using ground beef with 5% fat content. This would actually reduce the half-pound burger from around 900 calories down to about 630 calories. It would bring the quarter pounder from 538 calories down to 423.

In an upcoming blog entry and/or video, I will demonstrate how to create a complete burger meal with macronutrient ratios worthy of being an ongoing entry on a “bodybuilding nutrition” menu. Until then, indulge heartily, as I do, in the restaurant burgers – with the caveat that some selectiveness, modification, moderation, and intelligent timing can keep the taste-buds satisfied while keeping one’s bodily fat cells from filling with lard.

‘Steroids and Athletes’: What about Steroids and Personal Fitness Trainers?

I know of a guy who took so many steroids as a competitive bodybuilder, he’s now having multiple health problems in his later middle-aged years. At fifty-something, his physique is a shell of its former drug-built glory. Interestingly, he moonlights as a ‘personal fitness trainer.’ My question: Would you hire him as a personal trainer? If you’re training your body naturally, would he effectively show you what to do to build a better body?

We’ve all heard the media hoopla over ‘steroids and athletes.’ We saw the latest episode just recently as Mark McGwire “came clean” about his drug use over a decade after the fact.  This aroused all the interest of a collective shrug from the public who probably suspected intuitively if not from the ‘steroids in baseball’ scandal that occurred between McGwire’s ’98 record-breaking season and his present-day emotional confession.

Steroids and other 'bodybuilding drugs': Not just a question in baseball

But I’ve got a question for which the answer has more personal implications than whether one’s favorite pro athlete is taking or has taken anabolic steroids, especially if you hire a personal fitness trainer: Has your trainer used steroids?

Why is this important?

Because personal fitness trainers are sought after for alleged expertise within the very context that gets distorted with the use of bodybuilding drugs – namely: ‘how to build a nice physique.’ If a person builds all or most of his or her own musculature with the use of powerful drugs, where will that person have gained the necessary knowledge to help you add muscle and strength to your body using purely natural means?

This ‘steroids and personal fitness trainers’ question might seem an opaque diversion on my part, but it has its warrant in practicality. I’ve seen dozens of clients of personal trainers who unknowingly didn’t stand a chance of gaining muscle because the trainers had them on routines that could only produce gains with the help of anabolic steroids. Overtraining is an understatement in describing the condition these trainers produce for their client’s bodies. Adding a financial issue to the bodily one, clients are often paying substantial hourly rates to be guided through activity that, at best, teaches them proper exercise form and, at worst, conditions them with habits that leave them perpetually in the “no-gain zone.” This is not something I’d think would be considered worth the money.

I owe it to my Clients and Readers: Proof that I’ve not used Bodybuilding Drugs

Now… if an athlete or personal fitness trainer passes a drug urinalysis test, it only proves one thing: they had no drugs in their system at the time the test was administered. However, since the effects of steroids on accelerated strength gains, muscle gains, and improved athletic performance have lasting benefit, it’s not too difficult for steroid users to cycle on and off the drugs in order to reap the advantages of using them while appearing “clean” on these tests. The same goes for competitive bodybuilders and personal fitness trainers.

What’s my point?

Simply this: A polygraph test is the only type that can currently provide an indication of one’s life-time status of drug use. And when administered by an experienced and skilled technician, this testing is extremely accurate.

That’s why I decided to take one for the benefit of my clients and readers. In a world where many former steroid users call themselves “natural bodybuilders” when it’s time to charge money for personal training services, it’s important to separate the ‘current naturals’ from the ‘life-time naturals.’ It’s important for fitness clients to at least be aware of the ‘steroids and personal fitness trainers’ possibility.

Click here for my Steroid Polygraph Test

Am I claiming that all muscular personal trainers have used steroids or that every former steroid user is “lost” when it comes to the context of natural bodybuilding? Of course not; I can’t possibly know that and I can only share what I’ve personally observed. And what I’ve observed for certain is a huge discord between what’s practiced in gyms by thousands and what really works for the genetically average trainee who doesn’t use bodybuilding drugs. It’s when this discord is intuitively being experienced that a client/trainee should ask themselves whether the routine they’re on is realistic or only beneficial to the ‘pharmaceutically enhanced.’

After all, if your body’s being trained naturally – you wouldn’t want to be led astray by someone who’s never really walked a mile in your shoes.

“Rest Days between Workouts”: Natural bodybuilding’s underemphasized key to Success

It’s both amazing and revealing to me that there aren’t more Internet searches among natural bodybuilders for this keyword combination: “rest days between workouts.” Its low search volume relative to other advice for successful bodybuilding is what’s most striking. Yet it’s also very revealing: inter-workout recuperation being low in relative importance in the minds of many natural bodybuilders is exactly what keeps these aspiring physique builders barking up the wrong trees of advice in a quest for elusive muscle gains.

'Rest days between workouts' are as important to muscle gains as the effectiveness of the workouts themselves

Let’s get something straight: Nothing is more important than the combination of ‘rest days between workouts’ and the actual workload we apply to the muscles. No amount of creatine or whey protein or nitric oxide or ‘testosterone boosters’ will compensate for a mismatch of this vitally important ratio. If you work your muscles with adequate intensity and then short-change them with inadequate recovery, you won’t make muscle building gains and your bodybuilding workouts will be a waste of time and energy.

‘Rest Days between Workouts’: Inadequate for most bodybuilding routines

Successful bodybuilding is a two step process: ‘working out’ (tissue breakdown/catabolism) and ‘rest days between workouts’ (tissue recuperation/anabolism). The number of rest days between workouts is as important to success as the workouts themselves. Yet many natural bodybuilding enthusiasts treat the rest days between workouts almost as an afterthought. First they arbitrarily choose a random number of sets to complete for the workout of a particular muscle. Then they spontaneously apply an intensity of effort during that workout with as much randomness as the decision on how many sets to complete. And the number of rest days following the workout? It’s decided by bodybuilding’s conventional wisdom and adhered to regardless of the random factors that went into the workout.

No wonder disappointing results are so prevalent in natural bodybuilding.

What I’ve discovered through a lot of experimentation with rest days between workouts is that most routines don’t provide nearly enough of them. The standard “seventy-two to ninety-six hours for a muscle to recuperate” is an utter joke. I’ve even found the now common one week’s rest for a worked muscle to be a bit of a stretch. In fact, my advice to those who aren’t making muscle gains is this: Give your muscles a bit more than one week’s rest between workouts and then ADD rest days as needed.

What do I mean by “as needed?” I mean that if the additional rest days don’t get your body gaining muscle, then incrementally add more of them until bodybuilding gains resume. Again, what have you got to lose? You know that regressing back to fewer rest days will result in only more of the same – little to no muscle gains. So give it a chance with the realization that experimenting can’t leave you any worse off than you are when progress is stultified due to the most common error in natural bodybuilding – overtraining.

‘Rest Days between Workouts’: Where’d conventional wisdom come from?

Here are some good questions to ask yourself if you haven’t yet contemplated them:

In the contexts of both bodybuilding and general fitness, who decided that a few days of rest between the working of each body part is ideal or even effective? By what criteria has it been decided that working a muscle every four or five days is the right schedule? Likewise, what makes the perfect calendar-divided time-span of one week’s rest for each muscle group the optimal period of recuperation for muscles that have been broken down with arbitrarily varying amounts of intensity during bodybuilding workouts?

Since adequate inter-workout recuperation is half the success equation in bodybuilding, these are questions that should be seriously asked before allowing apprehension to adding more rest days between workouts to set in. Adding even more legitimacy to these questions is the fact that conventional wisdom for bodybuilding workout schedules have oftentimes been arrived at by observation of steroid-using bodybuilders by industry magazine journalists. Since steroids greatly speed up protein synthesis and recuperation of muscle tissue, these “conventional wisdom” schedules are rarely effective for natural bodybuilders with average genetics.

Bottom line: If you think the widely accepted number of rest days between workouts have been arrived at “scientifically” – think again.

And assuming you work out intensely, try adding rest days to your workout schedule until you break any time-wasting bodybuilding plateaus that are so common to natural bodybuilders due to training too often.

Can “Fat Burning Foods” offset regression from the “Best Way to Lose Fat?”

You’ll find them in any number of different Google searches: so-called “fat burning foods” or “foods that speed up metabolism.” Those searching for them are typically looking for shortcuts, or maybe just an advantage; at least one more practice that might take the rough edges off what they (at least intuitively) know as the “best way to lose fat.”

Our usual list of ‘fat burning foods’ upon getting results for our search looks something like this:

• Carrots
• Apples
• Celery
• Tomatoes
• Yogurt
• Almonds
• Salmon
• Peanut Butter

What?... Salmon and peanut butter? You’ve got to be kidding me. At least at the start of the list I saw a discernible pattern – low calorie foods that might be filling enough to keep me from eating high calorie foods. But let me tell you… when I was a teenager, I had an addiction to peanut butter. Not coincidentally, it was the first time in my life that I started showing a propensity to be a fat guy. Okay… so I was drinking beer too, but the peanut butter was a big factor.

If these are "fat burning foods", the question is where the consumption threshold exists beyond which their fat-burning qualities are cancelled out by over-consuming them.

So let’s accept the notion of “moderation” when it comes to ‘fat burning foods.’ But let’s also acknowledge this: Just because a food item has health benefits and/or is low in calories doesn’t mean it’s a “food that speeds up metabolism” or a “fat burning food.” To believe so wholeheartedly can easily lead some adherents of ‘fat burning foods’ diets away from moderation and into overconsumption.

Do “Fat Burning Foods” actually possess ingredients that “Burn Fat?”

Let’s take a couple of examples from the list of “fat burning foods” above and examine their fat burning properties. We’ll look at almonds and yogurt since they might really possess compounds that speed metabolism:

Almonds – Hey… there’s no doubt that these things are good for your cardiovascular system. I’ve shared my personal experience of what could be a direct benefit of adding them to my own eating plan right here. Yet the question remains: Are they really a fat burning food? If so, does their fat burning potential offset the fat-depositing counter-effect they could inflict due to their dense calorie content?

Almonds contain a lot of fiber to go along with their good fatty acid content and hefty dose of calories. The presence of this fiber appears to be the very thing that prevents the body from absorbing as much fat and calories as it would in the absence of it.  But be careful. Just because a food has qualities that have the potential to block some calories doesn’t mean it contains enough of these qualities to neutralize the negative effects of eating too much. In other words, eating fat burning foods doesn’t offset the effects of regressing from the ‘best way to lose fat’ – which is by consuming fewer daily calories than one is using up.

Yogurt  - Here’s another one containing what could be defined as a slight metabolism-raising ingredient: Calcium. The calcium present in dairy foods such as yogurt and cottage cheese has been shown in studies to reduce the bodily release of calcitrol – a hormone that contributes to body fat accumulation. Obviously, daily intake of dairy products to the degree that they stifle calcitrol can legitimately earn these foods the title of “fat burning foods.” However, intake of these foods might be benefit-neutral in the context of “metabolism-raising” beyond the point where the calcitrol-stifling benefit has been reached. That is, enough dairy food consumption to reverse a possible calcium deficiency could produce fat-burning results while anything beyond that probably won’t.

What’s important to realize about each of the above-mentioned foods is that studies in which they showed themselves to be fat-burning foods were done with control groups that were on calorie-restrictive diets. The comparison group, in each case, added the yogurt or almonds to their daily eating without adding any more calories than were consumed by the control group. Since more fat was burned off by the group who added the almonds and yogurt (respectively), these food items are shown to be beneficial as foods that raise metabolism. However, this also reinforces the notion of the “best way to lose fat”, which is to consume fewer calories each day than are being utilized.

Bottom Line on Fat-Burning Foods

Each one of the above-bulleted foods could have a legitimate reason for helping one’s metabolism when moderately added to daily eating – even high fat foods like salmon and peanut butter. Since some dietary fat is needed to produce metabolism-optimizing hormones by the body, the extent to which someone is deficient in dietary fat can create a corresponding improvement in these hormone levels if fat intake is brought up to sufficiency. Beyond that, increases in fat intake are just increases in calorie-dense foods. So it’s important to not let recommendations of these foods lead you to believe you need to make dietary fat more than approximately 20-30% of daily caloric intake.

It’s important to distinguish between the health benefits of the type of fat present in salmon and peanut butter and their purported fat burning benefits. I agree: omega-3 fatty acids and monounsaturated fat are powerful inclusions in ones arsenal to improve cholesterol profiles. But this doesn’t negate the fact that these fats contain nine calories per gram – the same calorie wallop you’ll get from the saturated fat marbling a juicy cut of filet mignon.

The fruits and vegetables contained on your typical ‘fat burning foods’ lists are simply low in calories. The reason they’re promoted as speeding up metabolism is that the energy required by the body to digest and process these foods exceeds the amounts of calories the foods contain. Yet common sense can illuminate the obvious: Consuming these foods in too high a quantity can push one through a threshold beyond which the calories consumed become greater than the food item’s ability to burn them in digestion.

This leads us to an important realization: We can’t use fat burning foods to offset the negative consequences of regressing from the best way to lose fat. The foundation of fat loss, or the ‘best way to lose fat’, is to take in fewer calories than you’re burning.

Let me steal a home construction metaphor from another trainer who I interviewed (BTW… you can get a free audio of the interview right here): “Lowering daily calorie intake should be the foundation of fat loss – the other steps (like eating ‘foods that burn fat’) should be like ornaments on the living room mantel.”

Well, they should at least be no more than the “interior drywall.”

“Foods that Lower Blood Pressure Naturally”

If upon a routine checkup with your doctor it was discovered that your blood pressure is high enough to be prescribed drugs, would you obediently take your prescription to the pharmacist and begin a regimen of loading your body with side-effect producing medication? Would you seek out a second opinion? Would you investigate natural remedies, including foods that lower blood pressure naturally?

Of course, it would depend on the direness of your high blood pressure situation, the entire topic of which hit close to home enough for me in early 2009 that I’ve become sensitive to the nuances of the subject. Someone who’s been a good friend of mine for over twenty years suffered a stroke at the tender age of 54 in April of this year. This individual had been made aware of the precariousness of his cardiovascular condition, yet procrastinated any treatment, natural or otherwise. The result was at once tragically devastating and avoidable. Now he and all of us close to him are focused on his rehabilitation; a long process that is painful for family and friends and extremely challenging for both him and his speech and physical therapists. Bottom line: If your blood pressure in dangerously high – get medical treatment immediately.

Do you need drugs that lower blood pressure? Or can you resort to 'foods that lower blood pressure naturally?'

But what about those of us who find our blood pressure “creeping upward”, but not yet in the danger zone? Can we reverse this without expensive drugs that often cause other problems? Are there non-drug remedies such as foods that lower blood pressure naturally?

As a ‘middle-aged bodybuilder’, this question and the answers it can produce are very important to me. I work out intensely with weights. I enjoy pushing my body to higher levels of performance and reaping the rewards of doing so. At 45, I often perform more intensely in the gym than guys twenty years my junior. There’s nothing that could knock me off this enjoyable trajectory faster than a cardiovascular system that can’t handle the load. If there are foods that lower blood pressure naturally, I damn-well want to know about them.

When I was in my early thirties, my blood pressure began rising for obvious reasons. I was thirty pounds overweight and heading toward carrying fifty pounds of excess blubber – a dubious milestone I eventually reached. Upon hearing about my rising blood pressure from my doc, I naturally became concerned about the possibility of blowing out a blood vessel wall while intensely working out my fat-insulated muscles. As described in my book, HardBody Success, the answer to a simple question posed to my doctor became one of my motivators to drop the fat:

“If I lose all this excess fat, will my blood pressure go down?”

“It should”, he answered. “Blood pressure is affected by body fat levels.”

‘Okay… let’s add that little tidbit of info to all the other negatives I’m experiencing from being a fat guy’, I thought.

And getting lean was indeed a ‘natural remedy for high blood pressure’ in my middle to late thirties.

Yet recently, at a lean and svelte 45-years old, it began rising again. Systolic readings started creeping into the upper 130s and occasionally hit readings over 140. Diastolic pressure was sometimes getting over 90 and hardly ever reading under 80. ‘Hmmmm… Not good!’ I began perusing information about natural high blood pressure remedies, including ‘foods that lower blood pressure naturally.’

Without officially adopting a radically different eating regimen, I’ve recently encountered a pleasant surprise. My blood pressure has dropped significantly and has held at a low/average level for a couple of months. What had been systolic readings of 140 are now coming in as low as 110 to 115. Diastolic readings are now averaging about 75. I couldn’t help but ask myself “what the hell happened” since I want to identify the behavior that made the difference so I can continue it. After all, the level of stress I was experiencing had actually increased during this time.

Blood Pressure Lowering Foods

‘What could have caused my blood pressure to drop?’ I wondered.

Although identifying where I’d made a change would count as evidence that’s nothing more than anecdotal, there’s value in identifying it nonetheless. I hadn’t consciously reduced my sodium intake, making this an unlikely explanation. However, I had recently added two foods to my daily eating habits: bananas and almonds. And what blood pressure-minimizing minerals are packed inside these two food sources? Bananas are rich in potassium and almonds are high in magnesium.

Potassium acts in a sort of antagonistic manner toward sodium in the body. When bodily potassium levels go up, it results in the depletion of some sodium. When they go down, more sodium is retained and absorbed by the body, thus sending blood pressure higher.

Yes, there are other food sources of potassium besides bananas. For this reason, I’d stopped eating bananas a few years back when an addiction to putting too many of them in bodybuilding smoothies had me packing in the calories. I’ve brought them back with a good handle on ‘moderation.’ The only theory I can propose for my blood pressure drop is that the other sources weren’t providing me adequate potassium and the reintroduction of bananas made the difference.

What about almonds? I had to learn to like these things ‘coz cashews seem so much tastier. And ironically, the one thing that makes almonds palatable (in my opinion) is a good dose of salt… haha… so much for ‘foods that lower blood pressure naturally.’

Well, I’ve found a painless way to add unsalted almonds to an eating plan: put them in a smoothie as a dietary fat source in place of olive oil. Believe it or not, they mix in very well and even unsalted ones won’t mess up the flavor. Whatever you prefer – raw or dry-roasted: don’t add more than ten to fifteen almonds (depending on quantity of other smoothie ingredients) or you might create a calorie wallop that could get excessive.

The magnesium in almonds (along with spinach, sunflower seeds, and barley) has been shown to relax the blood vessel walls and thus, help lower blood pressure. Almonds also just happen to be high in potassium, making them even more ‘mineral beneficial’ as one of the ‘foods that lower blood pressure naturally.’ Add to this the fact that they contain fiber and have been shown to lower LDL cholesterol levels and you’ve got a great tool in your grab-bag of foods for naturally lowering blood pressure.

Again, let me emphasize that evidence of the addition of these two foods to my eating habits as being the source of my lowered blood pressure is purely anecdotal. Additionally, you should always consult your physician or licensed nutritionist before making major changes to your diet.

But feel free to share your own experiences with purported ‘foods that lower blood pressure naturally.’

“Does Whey Protein Work” for Building Muscle?

When I was new to muscle building many years ago, the hot protein on the market was egg whites. It was touted as having the best PER (protein efficiency ratio) and thus, capable of adding pounds of muscle to our bodies like nothing else. And never mind that you could fry or boil up some eggs for pennies on the dollar; convenience necessitated getting it in the form of powder from a can. This was due partly to the fact that it wasn’t yet clear that eating some of those egg yolks is nutritionally beneficial (do some people still actually eat “egg white omelets?”), and separating the yolk from the protein-rich egg whites was hardly worth the trouble for such a bland serving of food. The powder seemed almost worth it.

Protein marketers have since become savvier. Realizing they needed to provide a magical protein source that couldn’t easily be whipped up in one’s own kitchen, they began touting the ultimate “extract” from another source: Whey… the very stuff that ‘Little Miss Muffett’ ate along with her curds as she sat on her tuffett.

Where Does Whey Protein Come From?

Whey protein is a byproduct of milk when cheese products are manufactured.  During this process, the milk casein (curd) is separated from the milk and made into cheese. What’s left behind after these solids are separated is the liquid portion of the milk: whey. The whey is then filtered to remove lactose and some remaining fats before it is dried out and ‘ionized’ in order to purify it even more. After water has been removed through drying, the remaining powder is what you see in that can from the nutritional supplement store – with a few artificial flavors added in.

Does mixing and drinking a cup of 'whey protein powder' work better for 'muscle building' than simply eating 'high protein foods'?

The Benefits of Whey Protein

I actually consume whey protein quite often. However, I don’t do it with the expectation that it will send my muscle growth into the stratosphere of super-anabolism. I’ve long outgrown that kind of naiveté. Here are the benefits I get from it:

• Convenience – It’s a fast and easy protein to consume when on the run.
• Digestibility – This stuff is really easy on the gut. It’s satiating without being irritating.
• High in BCAAs – Has a high amount of branch-chained amino acids for recuperation.
• Possible Anti-Oxidative Qualities – I’m always game for adding more anti-oxidants to my system.
• Possible Immune System-Stimulating Qualities – Always game for this too.
• Low Fat Source – It provides high quality protein without excessive amounts of dietary fat and calories. This is great when you want a meal in which you get plenty of dietary fat from one or more of the non-protein portions of the meal.

The one drawback I see in whey protein is an element that its marketers have tried to convey as an advantage: fast digestibility. Consumed by itself, whey protein tends to digest and hit the system quickly. Although many have been led to believe that this quality in a protein adds to its muscle building potential, my rational thinking ability leads me to conclude that that’s nonsense. Think about this for a moment: If you drink whey protein right now and it hits your muscle cells thirty minutes from now, what’s the difference between that and eating a turkey sandwich two hours ago if the protein from the turkey hits your muscle cells thirty minutes from now? Both proteins hit your muscles… uh… thirty minutes from now. I see no advantage from “fast digestion.”

Interestingly, the best way to slow down the digestion of whey protein is by negating the last bulleted benefit I’ve listed above. By adding some “good fat” to whey protein (peanut butter, almond butter, olive oil), you can slow down its digestion which results in it hitting your system in a more steady and usable manner. Nothing wrong with that: getting quality protein while adding fat that can help with HDL/LDL cholesterol ratios is something that meat and egg consumption alone is just not going to do. For a great whey protein recipe that will do just that, you can click the blue link.

So… “Does Whey Protein Work for Building Muscle?”

Although I’m the one who posed the question, it’s admittedly silly when analyzed closely. All body tissue requires protein for repair and regeneration. This includes, of course, muscle tissue. If a bodybuilder is lacking enough quality protein in order to fully recuperate muscle tissue between workouts, then any quality protein source added in adequate supply to the diet will “work for building muscle.” In other words, any good protein source is going to “work” in a noticeable manner to the degree that protein was supplied in insufficient quantities prior to testing whether that protein is “working.” So I guess that means whey protein “works for building muscle.” But so does egg white protein, tuna protein, beef protein, and chicken protein.

So the real question is: Does whey protein work for building muscle to a degree that’s noticeably better than other high quality sources of protein?

Personally, I’ve not noticed a difference. If I eat beef, chicken, eggs, tuna, and other high quality animal proteins in the absence of having whey protein in the mix, I recuperate between workouts and build muscle steadily. If I add whey protein, I don’t notice any increase in recuperative ability between workouts. This doesn’t dissuade me from utilizing whey protein for variety as well as reaping the benefits listed in the bullet points above.

Whey Protein is high in BCAAs

One of the reasons for whey protein being touted as ‘good for muscle building’ is that it’s a rich source of branch-chained amino acids. These three particular amino acids, l-leucine, l-isoleucine and l-valine, are of what no less than one-third of skeletal muscle tissue is comprised. This obviously makes them important to the bodybuilder, athlete, or fat loss enthusiast in a quest to build and/or preserve muscle and strength. I think a daily serving or two of whey protein is excellent for ensuring an adequate amount of branch chained amino acids for the intensely training athlete, bodybuilder, or “dieter” who’s attempting to preserve as much fat-burning muscle as possible while losing cellulite.

Once again, however, it’s important to note that adequate amounts of BCAAs derived from other dietary sources prior to adding whey protein to one’s diet may negate any noticeable muscle building effect that the addition of whey might otherwise have. Foods high in BCAAs include beef, eggs, and dairy products. Obviously, if you’re getting all the BCAAs your body needs from sources like these, the addition of whey protein will provide a convenient and easily-digested “insurance” to the mix – but it’s hardly likely to send you into anabolic nirvana.

Conclusion

So here’s my answer to the question: ‘does whey protein work for building muscle?’

Yes… it “works!” But by the very definition of “works”, we might as well say that meat works for building muscle, eggs work for building muscle, yogurt works for building muscle, and getting enough sleep works for building muscle. In other words, adequate muscle recuperation between workouts “works” for building muscle.

On the same note, the right amount of muscle breakdown DURING a workout “works” for building muscle.

Bottom line: Effective muscle building is accomplished by a synergistic combination of elements; not one thing in the absence of all that’s important – including whey protein – will “work” for muscle building success.

“Side Effects of Using Steroids”: Fleeting benefits – lingering pitfalls

Was it the “side effects of using steroids” that steered me away from the temptation to try them at an age when I was most vulnerable to the allure of what they promised? Partially, but that can’t account completely for my insistence on the ‘life-time natural’ route when confronted with a relatively easy solution to an age-related male insecurity: feeling scrawny and under-powered. It had to be more; sort of an overwhelming combination of incentives and constraints predicated on the dubiousness of the idea of shutting down my own natural testosterone production along with the knowledge that if I’d ever use steroids, I could never again call myself a natural bodybuilder in good conscience.

The latter reason stated above – transcendent as it may be – doesn’t discount the influence the previous reason has had on my decision. As a cause for many of the short-term ‘side effects of using steroids’, suppressed endogenous testosterone release seemed like it’d be a real blow to my manhood. I pictured the months passing by that would be spent vainly attempting to jumpstart my endocrine system while watching much of my muscle gains wither away as my ability to perform sexually lay dormant. All this friggin’ drama would be for some musculature that I wouldn’t even be able to proudly say I’d created myself. No thanks!

What sealed the decision for me was when I glimpsed a list of ‘side effects of using steroids’ written by the late Dan Duchane back in 1990. Under the side effect of ‘testicular atrophy’, Mr. Duchane remarked: “for whatever it’s worth, they never seem to come back to their full pre-steroid size.”

“What?”

So despite the PCT (post cycle therapy) drugs that a steroid user utilizes, ones endogenous (internal) testosterone production might be indefinitely suppressed? ‘If so’, I thought, ‘what else might be unalterably changed by using these drugs?’ I saw this as evidence of possible permanent truncation of my body’s ability to produce testosterone.  How could I ever expect to make natural muscle gains if my natural testosterone levels aren’t up to par? I could see the writing on the wall that spelled ‘prescription for addiction.’

That said – here’s a list of the most common side effects of using steroids. It should be noted up front that many of these effects occur in varying degrees and in some cases, minimally or not at all. Side effects are typically dose dependent, heavily affected by which particular drug a bodybuilder or athlete uses, and grossly exaggerated by the media. Generally, the more androgenic a steroid is, the more negative side effects it tends to engender.

Acne

My step brother started out as a natural bodybuilder. After not seeing him for many years, I noticed his increased muscular development when he came to town for a visit. When we hit the beach on the second day, his shirtless shoulders displayed the evidence that he’d become a “juicer” in the interlude: a roadmap of deep “zit scars” peppered his rear delts and upper back.

Anabolic steroids, especially the most androgenic of these drugs, tend to cause the sebaceous glands in the skin to secrete more oil. This can cause the breakout of heavy acne, especially in the areas of the back, neck, and face. Although it’s said that this most unsightly of the side effects of using steroids can be countered with certain drugs or avoided by abstinence from certain steroids, it remains a dead giveaway that a bodybuilder is soliciting “pharmaceutical help” in his quest to build muscle when it rears its ugly head.

Hypertension/High Blood Pressure

This side effect of using steroids is brought about by anabolic drugs that have a high propensity to ‘aromatize’ into estrogens. As estrogen levels rise in the body, so does the level of sodium and water retention – leading to elevated blood pressure. This can often be amplified by intense weight training workouts and rapid gains in body weight. Untreated high blood pressure can raise the chances of cardiovascular disease and eventual kidney failure.

Kidney Stress and Damage

Although the danger of kidney damage is most threatening to those prone to prolonged and super-elevated blood pressure, the possible strain to this internal organ should not be ignored by those considering the use of anabolic steroids. The kidneys are vital to the filtration and removal of byproducts from our bodies. Those using steroids, especially the highly androgenic kind, might cause the kidneys to work especially hard as most of the elements in these pharmaceutical compounds are excreted from the body through the urine.

Liver Stress and Damage

Many years ago when I was educating myself about the side effects of using steroids, it became readily apparent that most of the horror stories regarding liver damage from steroid use revolved around one particular steroid drug: Anadrol 50®. That’s because this drug is a c17 alpha alkylated compound, which makes it capable of being administered orally. In addition to this being an oral steroid, it contains a whopping 50 mg. of active steroid per tablet. Although I can’t tell you from any personal experience, I’ll assume that’s a lot because a daily small handful of those prescribed to medical patients has been known to cause severe liver damage over time. In some cases, it’s led to liver cancer.

Orally administered steroids are particularly hard on the liver compared with injectable drugs that don’t need the extent of chemical breakdown performed by this organ. The process of extensive breakdown of these compounds can actually damage the liver cells. This has an inhibitive effect on the liver’s ability to break down and excrete waste products from the body. Prolonged usage of oral steroids has occasionally led to peliosis hepatitis, a condition whereby the liver develops blood-filled cysts. Although rare, this condition can be life threatening.

Depression

Because steroid use comprises the introduction of an ‘exogenous’ (outside source) of the male hormone testosterone to the body, the user’s ‘endogenous production’ (bodily source) of this hormone eventually shuts down during steroid use. This can leave the body without much source of testosterone once the “steroid cycle” has concluded. A subsequent suppressed level of testosterone coupled with a raised level of estrogen (from aromatization of the steroids) can cause a hormone imbalance that often results in negative mood swings for the drug-using bodybuilder or athlete.

The severity of this side effect of using steroids is probably greatly dependent on the dosages of drugs administered and/or the duration of the steroid cycle. The longer and heavier the use of drugs, the more severe and prolonged the suppression of one’s own testosterone production.

Often adding to this physiologically-induced depression is the psychological exacerbation of witnessing much of one’s strength and muscular gains diminishing after a cycle. With endogenous levels of testosterone being inadequate to build or even preserve muscular gains, the “juicer” may experience bodybuilding regression – something bound to depress anyone with a voracious enough appetite for muscle building to resort to the drugs in the first place.

It should be noted that steroid cycles are often successfully followed by the use of drugs like HCG (Human Chorionic Gonadatropin) in order to “kick-start” endogenous hormone production. However, what should also be contemplated is the fact that, despite these “post-cycle therapy drugs”, some bodybuilders and athletes acquire what appears to be a psychological addiction to steroids due at least in part to their respective proneness to post-cycle depression for the reasons cited. I knew an incessant steroid user who actually admitted his body was no longer capable of producing its own testosterone. He was afraid to ever go off exogenous testosterone therapy because he sensed his body would “crash” if he did. This could be viewed as a combination of both psychological and physical addiction – the possibility of which should be considered before ever resorting to the use of these drugs.

Prostate Enlargement

Dihydrotestosterone (DHT) is a metabolite of testosterone and often rises in the body with the use of anabolic steroids. This is especially the case when bodybuilders and athletes use drugs such as testosterone, methyltestosterone, and Halotestin, which are strong 5-alpha reducible androgens. It appears that the heightened level of DHT combined with elevated levels of estrogen (from steroid aromatization) might contribute to the condition of benign prostatic enlargement – especially in older steroid users. The immediate and obvious effect of this condition is reduced urine flow and increased sensation for the need to urinate in those who experience it.

Although my impulsive recommendation for avoiding this one of many ‘side effects of using steroids’ is to stick with natural bodybuilding, I realize some mature bodybuilders will choose to do otherwise. For them, I’ll recommend steering clear of the above-mentioned steroids as well as other highly androgenic drugs such as Proviron, Dianabol, and Anadrol 50®.

Hair Loss

The same culprit that could contribute to prostate enlargement (DHT) can accelerate the progression of male pattern baldness in those who are genetically prone to it. In fact, younger men who experience male pattern baldness in the absence of steroid use tend to have the genetic predisposition for both finer hair follicles and higher DHT levels. The negative results of this combination can easily be exacerbated by the use of anabolic steroids as they accentuate the ‘high DHT’ side of the equation. This, like acne, is one of the cosmetic side effects of using steroids, but represents more permanency within this context as the effect tends to be irreversible.

Again, my advice for averting this side effect (along with all others) is to engage in effective natural bodybuilding. However, for those who choose otherwise, the best advice for reducing hair loss is to avoid drugs like testosterone, Halotestin, Anadrol 50®, and Dianabol®. The most favored anabolic steroid for avoiding this side effect is Deca-Durabolin®. Also, the use of ancillary drugs such as Propecia® can inhibit the 5-alpha reductase enzyme, thus reducing two of the ‘high DHT’ side effects of using steroids: prostate enlargement and hair loss.

Gynecomastia - one possible side effect of using steroids

Cardiovascular Disease

It is commonly known that there’s “good” cholesterol and “bad” cholesterol. The HDL (high density lipoprotein) type is the cholesterol we want more of for better cardiovascular health while the LDL (low density lipoprotein) is the type we want to reduce. The use of anabolic/androgenic steroids tends to send this ratio in an unfavorable direction over time – reducing the good stuff and raising the level of the kind that leaves plaque on the arterial walls while increasing total cholesterol at the same time.

This negative cardiovascular effect of the side effects of using steroids, when combined with a tendency among some of these drugs to raise blood pressure, makes it of paramount importance to have these readings professionally monitored, especially in older bodybuilders and athletes who choose to use these drugs.

Natural bodybuilding is the way to go in my book. However, for those who insist on going the steroid route, it appears that the injectable steroids have less of a negative impact on HDL/LDL cholesterol ratios than do the orally administered drugs.

Gynecomastia

Back in the early 1990s, I was acquainted with a former steroid user who adamantly recommended abstaining from even experimenting with their use to anyone who would listen. In talking with him, I discovered that he’d experienced a nightmare battle with one of the side effects of using steroids that was both painful and unsightly: Gynecomastia; a condition whereby the male body begins developing female breast tissue. A genetic predisposition had made this negative side effect an acutely dramatic and embarrassing event for him, eventually requiring surgery in order to remove the unwanted tissue.

A percentage of the hormone testosterone ‘aromatizes’ into estrogen in the male body. This is for the simple reason that males require a certain amount of the female hormone in order to function properly. It stands to reason, therefore, that if you jack up your testosterone levels with exogenous sources of the hormone (steroids), you’ll also jack up your estrogen levels. When this heightened level of estrogen acts upon receptor sites in the mammary gland region of a man’s body, female type breast tissue growth is often the undesirable result. The odds of this more cosmetic-centered of the side effects of using steroids is increased when using highly aromatizing androgens such as testosterone and Dianabol.

Short of abstaining from steroid use completely (my recommendation) or at least avoiding the ones most prone to aromatization (such as the two mentioned), there are estrogen antagonist drugs that can reduce the likelihood of affliction of this condition or at least the severity of the problem if it’s encountered. The most common of these are Clomid® and Nolvadex®. Alternatives to these are aromatase inhibitors, such as Proviron® and Arimidex®, which work by reducing the enzyme that converts the increased testosterone to estrogen.

Sexual Dysfunction

The body’s natural testosterone production works on a loop-feedback system. When the monitoring feature of this system (the hypothalamus) senses there’s more than adequate testosterone in circulation within the body, it ceases sending a signal to the testes to produce endogenous testosterone. Prolonged administering of exogenous forms of testosterone (anabolic/androgenic steroids) can therefore cause the body’s own production of this hormone to shut down until the loop-feedback system can be “jump-started” again. In the interim, low testosterone levels can naturally lead to sexual apathy or downright impotence; quite an embarrassing predicament, I’d imagine, for an otherwise muscularly-virile appearing body.

Conclusion

The aforementioned list of side effects of using steroids is by no means exhaustive, nor is it implied that all or any of the listed effects afflict all users in every case of usage. So much is dependent on so many variables. People often respond differently from the side effects of mild drugs like aspirin, so it stands to reason that variances would be even more pronounced with drugs such as steroids.

One effect of using steroids that might be a subjective projection on my part, yet a pronounced observation nonetheless, is the possibility that prior regular users of these drugs often don’t learn to ever make physique progress without them. In my twenty-five years of bodybuilding, I’ve witnessed many bodybuilders and fitness enthusiasts who grew accustomed to the easy progress these drugs provided finding themselves completely lost when they realized they couldn’t utilize steroids indefinitely. Without the knowledge of natural training and how to customize it to their bodies, they’ve simply allowed themselves to go downhill since they’ve stopped “cycling.”

This more subtle of the side effects of using steroids might be the biggest pitfall representing just how fleeting the benefits of using them can be.